Run Derneld, Run!

Easy treadmill run. (10.3 in 1:20:27)

Easy-paced half marathon. Happy Labor Day! (13.12 in 1:47:20)

Early in. Easy with strides outside. (5.59 in 45:10)

Early in. One mile warm up outside, then half mile warm up on the treadmill, then a 4 mile tempo @ 6:40/mi(8mph) with a 0.2 mile kick (6:00/mi) at the end. Felt easier than expected. Just a few more things to do before the STG marathon on October 6th!

Early in. Easy run with 8 strides at the end. Feeling pretty darn good! (5.67 in 45:15)

Waited too long and decided to run inside to avoid delays crossing streets with the morning commuters. Felt really good holding the M-pace so the first 4.8ish miles were at 8.4mph (7:09/mi), the next 4.2ish were at 8.5mph (7:04/mi) and the last 5 were at 8.6mph (6:59/mi). The last quarter mile was a strong kick (6:00/mi). This is better than I did last year in similar treadmill workouts for STG! (16.2 in 1:55:53)

Easy run around the green belt. Then scraped paint off the deck for four hours. My back is going to be sore. Feeling good about progress in both running and the deck! (11.04 in 1:30:00)

Early in. Easy outdoor run with 8x30sec strides at the end (5.64 in 45:09)

Early in. 1.5 outside and 7.9 inside. Some strides at the end. Some incline. (9.36 in 1:12:48)

Early in. 1 mile warm up outside.then to the treadmill for 8 miles at M-pace (6:59/mi) on the treadmill. Felt very good and kept HR around 155 throughout, which I think is a good place. I think I am pretty close to qualifying for the Boston Treadmill Marathon, which I don't think is a real thing...(10.07 in 1:12:08)

Early in. 1 mile outside, then inside to get out of the cold wind. After 4 strides at the end, I felt a very uncomfortable tightness in my right inner thigh and stopped running immediately. Hoping I stopped soon enough and this passes with rest today. (7.65 in 1:00:16)

Early in. Took it very easy to avoid aggravating whatever I irritated yesterday. All is well (7.32 in 1:00:00)

Left at 4:30am for a 3 hour 85% marathon effort run. I delayed fuel for the first 14 miles, as I'm trying to get accustomed to that feeling of needing fuel. I was definitely ready for some! The workout turned out great, and I averaged just under 8:00/mi. Heart rate stayed in the mid to high 140s, which is where I'd hoped to see this long run be. (22.58 in 3:00:00). I'm writing this Sunday morning, and EXCELLENT WORK ELIUD KIPCHOGE, YOU ARE MY HERO!

Easy morning run. Went longer than I initially planned. Got another day in town, yay! (11.59 in 1:35:05)

Early in. Very cold. Decided to do my stats project for school using data from my garmin, so that'll be fun. 8x30sec strides at the end, which helped with the cold. (5.29 in 42:12)

Early in. Short workout today, but felt like I could've added a couple more sets of this: 2x2miles threshold pace (9mph, 6:40/mi), with a 10mph kick at the last 0.2 of the second set. (5.9 in 42:04)

Early in. Cold windy morning. Some outside, then more on treadmill (5.75 in 44:50)

Early in. One mile outside, then 8 on the treadmill, w/ 8x30sec strides at the end. Getting pretty cold in the mornings out here... (9.05 in 1:09:19)

Treadmill workout. 2 easy. 2x2 threshold pace (6:40/mi) with 2 minute recoveries, then 2x1 threshold pace with 1 minute recoveries, 2 easy, 8x200 meters repetition pace with 200 meter recoveries, 2 easy.

Early in. 1 mile out in the frigid, then 1 hour inside with hills and strides. (9.04 in 1:08:00)

Early in. Easy 1 hour on the treadmill (7.94 in 1:00:00)

Early in. Easy with some strides on the TM (7.83 in 1:00:00)

Early in. One mile outside, then 6 on the treadmill. Ended early because I felt a slight twinge on my left ankle... hopefully nothing going on there. (7.09 in 55:07)

Early in. Very easy and short run. Not sure what was up yesterday with the ankle. Might just be the sensation of some chafing dry skin, but I really want to avoid any possibility of tendinitis! (4.03 in 34:20)

Very relaxed run this morning. It is a little warmer today, which is nice. (11.25 in 1:32:01)

Jogged across the neighborhood to help someone move into their home. Nice neighbors. (0.45 miles)

Continued sanding the deck, then switched to applying cleaner and scrubbing. 

Sunday morning report: I am actually pretty sore today. This week will be very relaxed and hopefully I can be at my best for next Saturday!