Run Derneld, Run!

Treadmill after work

5 miles at work on treadmill

4.5 miles at home on treadmill

Just stuck to an hour on the treadmill this morning. Felt a hotspot coming and didn't want to make a blister before tomorrow's workout. Besides that my daughter did not follow her usual sleep schedule and wanted to play a little longer. Fine by me :)

1 mile WU + 16.83 @ Goal Marathon Pace + 1 mile CD

This was a really good workout for me. I really felt like my extra time invested in easy runs is paying off with some improved endurance. My short term goal is to run a marathon at a sub-8:00/mile pace, and ideally that would be this April at the SLC Marathon. I've only got the Canyonlands Half Marathon before then, so I will basically be planning all my training around the SLC Marathon.

5 miles at work on treadmill

4.5 miles at home on treadmill w/ some strides. They didn't feel too great, probably due to residual soreness from Saturday's workout/fall on the ice.

5 miles at work on treadmill

4.5 miles at home on treadmill

5.6 miles at work: 5x0.8 miles @ threshold pace (8.5mph) w/ 1 minute rests

4.5 miles at home

1 mile at work. Couldn't get on a treadmill, so tried out a strange crescent-shaped self-powered treadmill. It felt nothing like running and was definitely more difficult. Hardest 10 minute mile I've ever run!

4.5 miles at home

5.27 miles - first non-treadmill run this year. 20+ mph headwind didn't matter, it felt so good to run outside.

4.5 miles on the treadmill at home

Ran my typical Rexburg hill loop for the first time since November. This is also the first time I've run outside in Rexburg since November. Did the loop 4 times and felt pretty good except for my ankle joints. I think they're hurting more than usual since I've been a baby by running indoors on the treadmill for so long now. (15.59 miles, 1407', 8:34 avg pace)

5.14 miles at work outside. The Snake River Plain is beautiful in the winter, and the few days that its roads are runnable are very enjoyable indeed!

Nothing in the PM, Ellie didn't want me to go :)

6.08 miles at work - 4 x 1 mile @ LT pace w/ 1min rests. Splits: 7:03.50 7:04.58 6:56.69 6:59.04. Felt really good today, I was calm and focused on good form

4.5 miles at home on treadmill 

5.11 miles at work

4.5 miles at home on treadmill

5 miles at work on treadmill. Seems like the snow might roll back in.

4.5 miles at home on treadmill

6.31 miles in the early AM on treadmill

5.1 miles on treadmill

I was originally planning on doing this workout outside today, but last night's rain, and the fact that I live in Southeast Idaho, kept me indoors today. Better not to risk a bad slip on black ice out far away from civilization (lots of farm roads out here). Considering it was in the 50s this afternoon, it probably was safe so darn!

1 mile warm up, then 15 miles 7:48/mi pace (I set the treadmill at a slightly faster pace, although I suspect it was still easier than doing the real thing, I also did about 2/3 of the workout at a 1% incline to get the 500ish feet elevation gain that I usually get on the planned route. Didn't give myself the luxury of the associated descent.), all followed by a 1 mile cooldown. 

For my last 6 or 7 long runs I've actually been taking regular old clif bars with me, and it works great. I also find it more pleasant than gels, but maybe in a race it's still better to go with the soft stuff. Does anybody have insight to share on this? (I'm not actually sure anybody reads my blog, but no harm in putting the question out there)

5 miles at work on treadmill

4.5 miles at home after work on treadmill

5 miles on treadmill at work. Did some strides at 5:56/mi, and a whole minute at that pace close the end. It was hard, but I was pleased with how natural it felt.

4.5 miles on treadmill at home after work

5x1k @ T-pace w/ 1 minute rests. Splits are 4:33 4:30 4:26 4:35 4:37 4:06 (Last one was a little short)

4.5 miles at treadmill after work at home

5 miles on treadmill at work

4.5 miles on treadmill at home after work

5 miles on treadmill at work

4.5 miles on treadmill at home after work

Bad weather again in Rexburg, but I decided I still wanted to get my long run in. So yes, I did run for three hours straight on the treadmill. In case you're wondering, here are my splits:

I figured I'd try to have a sense of humor about it :)

Nursing a weakened ankle, but I think it is getting better now. Saturday was definitely overtraining, but I think it could've been a lot worse. 4 miles at work, 4.5 at home after work, both on treadmill.