Puttin' Money In The Bank (L.A.D.)

Off today.

2.5 Mile warm up @ 8:00s (20:17). 2 minute rest. 10 2/10ths of a mile hill repeats up Summit (sign to sign run). All repeats completed in 59-62 seconds, with most right at 60 seconds. 2 minute jog back down so that each new repeat went off at exactly 3 minutes. This gave me 2 miles at V02 max with a 2 miles of jogging rest. Followed by 1/2 mile jog. Finished with 2 1 mile threshhold runs @ 6:30 pace with 2 minutes jogging rest between and a 1 mile cool down.

Temp was about 40 degrees at 12:45pm. This workout was 2 repeats more than I did 3 weeks ago with the speed about 2-3 seconds faster per repeat.

(Nike Vomero2 -- 47.5)

Mmmm. A beautiful warm slushy rain/sleet/snow was steadily falling with a nice breeze at 5am this morning (34 degrees). A nice even 60 minute run. I haven't done a morning run in quite a while. Great way to start the day, but usually I don't go to bed early enough to do these. I may have to start. Might be a good way to squeeze a second run in a few days too.

(Nike Vomero2 - 55.5)

11.5 total miles in 1:25:20. 1st 6 miles in 43:41 (7:17s -- First 2 miles around 7:45, so the last 4 were close to 7:00.)  I dropped my speed back down to 8:00ish for a half mile or so before slowly building the speed back up again for the 2nd 5 miles which were done in 36:30 (7:20/mile so probably again close to 7:00s for about 3 miles.) Last half mile cool down in 5:10. Total run time was 1:25:20 at 12:45pm. Temp was about 33 degrees and sunny, but somewhat breezy. Terrain was moderately hilly.

I'm not sure what to make of this run. I thought I was going slower than I was, but I was quite shot when it was all said and done. Unfortunately I had only planned on running about 10, but I missed a turn and it ended up being 1.5 miles more. Run was Summit, to Big Bend, to Baker, left on Rock Hill and immediate right to run along the tracks down to Lockwood, quick left before MQP until Oakland, Oakland to the top of the hill where I took a right and followed that road until I hit the Kirkwood Farmers Market. Right at the market until I hit Manchester, Manchester to left at Midas just before Brentwood. Followed the road around to Brentwood, to left on Marshall and back to Summit.

(Nike Vomero2 - 67)

AM - MQP out and back minus the Pacific loop. 25 minutes out (8:20s) and 23 minutes back (7:40s). 6 total miles. 22 degrees (I'm blasted sick of this cold weather -- supposed to be 59 on Sunday!) at 9am.

Nice easy run. Mostly recovery from yesterday's run which was actually pretty tough. I'm trying to work things out so that I can volunteer to help the Webster Groves High School distance coach on Thursdays. Just got to get a few babysitting details ironed out. If it works out I'll join the team today for a jog over to the track, so I may get another 4 or 5 in later.

PM - Went to the track to work out with the high school team. Warm up, then a steady 8 minute run. Another mile cool down, then a 4 mile run afterwards.

(Nike Vomero2 - 79.5)

Taking the day off today. I'm feeling a bit tired from the last 2 weeks and I'm due for a 3 hour run tomorrow. So its time to pack on the carbs and rest up today.

2:44:58 for 22.5. Terrain was nearly completely flat. Beautiful 60 degree day. Had the neighbor drop me off 2 miles from Grants Trail. Ran to the Trail and met up with Matt. We ran the trail top to bottom, bottom to top. At the top of the trail (about 2.5 miles maybe just a touch less I was at 18:40. From the top to the 2.5 mark (5.5 miles total) I was 41:11 (7:30s). From there Matt and I hit 2.5 miles at 6:55s for a 10.5 mile total of 1:17:08. The way back was just the slightest bit uphill (4.5 in 33:48), (6.5 in 46:06) and the final mile cool down in 7:45.

I'm rather tired and my hams are sore. Time for an ice bath.

(Nike Vomero2 - 102)