Relentless

late Sunday night/EARLY Monday morning - 21 treadmill.  I really didn't want to get up at 4:00 to do this run, and I actually had a nap Sunday and was still awake at 10:00.  So I decided to get ready and get started on the run (after all, I would be finishing on Monday, so it wasn't a big deal, right?!).  Although the treadmill is not anywhere optimum for any running let alone a long run, I did like that hydration wouldn't be an issue - also, I had DVR'ed the US Track and Field Championships and watching them helped the time fly.  Some very cool races.  3000 steeple, 5000, 800, 1500: all great races.  Anyway... to the run. Warmed up for a minute and then took it from 7:30 to 6:58 in .1 MPH increments for miles 0-6.  Miles 7-13 were at 6:40.  Then miles 14-21 were another .1 increase each mile - ending at 6:15 (I think).  Through in some hills here and there to mix it up and really worked on form/lean and stride rate.  (Cumulus orange 128.9)

afternoon - 4 treadmill 1%.  Since I ran at such a weird time, I decided to go for something short this afternoon.  Once again really focused on stride rate.  (Gycerin 429.35)

AM - 8 treadmill 1%. Start through 4 miles at 7:30 to 7:03. Then last 4 at 6:40. Pace felt okay and didn't really have any tiredness or fatigue from the long run. Got a metronome from my old man and tried working on stride rate with it. Started it at 85 (one leg) and I was just a little off and could quite keep it. So I put it at 84 and stuck it the rest of the run with only a little effort occasionally to get back on. (Landreth 228.05)

evening - 6 treadmill 1%. 7:30 pace pretty much the whole run.  Very uninspiring. (Cumulus red 73.45)

AM - 12 on treadmill 1%. 6x1/2 miles at 2:30.  Felt a lot better than yesterday.  hit 84 stride count on 1/2's. (Cumulus orange 140.9)  

afternoon - 5 treadmill 1%. started at 7:30 and went up .1 mph each mile.  Felt good with no ill-effects from 1/2's this morning. (Glycerin 434.35)

AM - 10 treadmill 1%.  1 mile warm-up and then 4 miles at 6:40 followed by 5 miles at 6:00.  Was using a metronome to help hit pace.  I was just a bit off for the first 7 miles of the run and then on the final 3 I finally hit stride and was right on with it the whole time. (Landreth 238.05)

PM - 6 treadmill 1%. .5 warm-up.  Then 2.5 at 7:30 and 3 at 6:40.  (Cumulus 412.4) 

AM - 8 treadmill.  Totally asleep for the whole run.  I took the incline off to try and get going.  I kept it easy to warm-up.  But no matter what I did, I just couldn't get rolling so I keep it slow the whole time.  (Landreth 246.05)

evening - Wife is finally home!  Hooray for that and hooray for no more required treadmill running!  5 on Washington Parkway. Felt a little different being out on the road again. (Cumulus 417.4) 

AM - 17 from Veyo down to store.  Took a little to get going.  I felt a little tired (not sluggish or anything, just sleepy) and neither Steve or I wanted to roll too hard.  Then we matched up with Steve O. which was very good because he wanted to move it a little.  First 5 were all near or above 7:00.  Then we picked it up and the Steves pushed ahead of me as I ran 6:20's for a few.  Then at the volcano I moved it up to Threshold pace and hit mile 9 in 5:15, 10 in 5:20, 11 in 5:24, 12 (up Winchester Hill - mile 18 of StGM) at 5:42.  I was very pleased with hitting these times.  Relaxed a little for the next mile back to 6:40.  Then ended by pushing a little through the Twist at just under 6:00.  Took stride count three times during the run and hit 85 each time.  6:20 ave. for whole run.  (Cumulus red 90.45)

Week went well.  I was a little burned at a few points, but I was able to keep it limited.  Then ending on a great run like today made me very pleased.  I told my wife, I want the marathon here now!  Hit my mileage goal for the week and was able to make some progress on my stride count.

Goals for next week:  Go over 100 again and KEEP IT HEALTHY.  Continue working on stride count and get it up another notch, 172 (86).