Doing What I Can

5 mile treadmill run tonight for my first run in freiburg. beautiful city, decided to get a pass at the gym as the streets are a little uneven and im unfamilar here, so i will ease into running outside. 

another treadmill night here in freiburg. Did six miles at a very easy pace, then dropped it a few gears for the final mile which i covered in 5:57...its been weird adjusting to the km/hr readout on the treadmill instead of the mph like im used to. I had the thing cranked up to 16.1 (5:56 pace) and it felt faster mentally cuz that is such a high number! Heading back later today for 5-6, cutback this week, so next week i will start pouring on some mileage, hope the weather gets warmer.

another treadmill run, today was the coldest yet. 5 miles with each one faster than the previous one...not by much tho. total 36:24, 7:17 pace

got after it today. hit the treadmill hard this evening, was frozen cuz of hiking all morning in the mountains near town. decided to drop a 4 mile tempo in the run to really get the turnover working. warmed up with a 7:17 and a 6:55, then hit these splits for the tempo:

6:02.5, 6:02.1, 6:03.0, 6:00.1

pretty easy to do steady pace on a treadmill, then last mile i bumped it up an extra tenth of a km.hr, 24:07 for the 4 miles, just under 6:02 pace, very good tempo, i felt pretty good throughout. finished with 2 c/d easy pace.

got outside today for my first mileage around freiburg...it was nice to get off the treadmill and out onto the beautiful roads here. still very cold but i stayed warm with my gear that i packed. Timed first mile then just ran by time and feel, did some exploring, found a very neat lake that will become a staple of my workouts im sure. 7.1 miles in 51:56, 7:19 avg pace, strides after

Got out 7 miles in some of the coldest conditions since we have been here, 14 degrees but strong winds making the windchill well into the negatives...fingers were frozen by the end. pretty 2 loops around the lake. splits:

1- 6:49.2

2- 6:49.2

3- 6:47.2

4- 6:34.9

5- 7:23.8 dropped off a lot here and i felt it for some reason

6- 7:17.0

7- 6:54.2 recovered to finish strong

total-- 48:35, 6:56.5 avg pace, overall a good run given the conditions, scheduled day of rest tomorrow

got after it tonight. Tempo run of 4 miles, did so on the treadmill as i wanted total control of the pace. felt great through 20 minutes, last 4 min were a struggle. splits during my tempo were 6:01, 6:02, 6:02 and 6:00 (with change) for 24:06, 6:01.5 avg pace. Very good tempo. its a good sign to hit the same exact tempo i did 4 days ago on sunday...the treadmill is nice for that. ill get out for 5 tomorrow and then 14 on saturday looking to slow it down on the LR

5 tonight in 35:32, 7:06 avg pace, splits:

1- 7:02.7

2- 7:02.1

3- 6:55.8

4- 7:16.4

5- 7:15.7

14 on the treadmill tonight...that was an experience...great workout, excellent runners high...not much scenery. it was nice to have a table to put my fluids and my gu. felt pretty decent throughout, hit steady pace obviously. 1:43:00, 7:20 avg pace. 22.6 kilometers all told, actually about .05 miles long but that sometimes gets lost in translation. 

6 miles very easy paced today in 45:03, 7:30.5 avg pace, kept it easy but my legs are still sore here afterwards. gonna keep gettin it! 

had a really good run tonight for some reason, just kept accelerating as the run went on, i felt strong so i went for it, finished hard. not as cold, pretty good night. splits:

1- 6:49.6

2-3--14:03, 7:01 avg

4- 6:39.6

5- 6:48.2

6- 6:32.2

7- 6:35.8

8- 6:30.7

total-- 53:59, 6:45 avg pace

last 5 were 33:06, 6:37 pace, although my "threshold miles" were about 30 seconds slower than GHMP, they were good given the perceived effort and the tired legs

last 3 miles 19:37, 6:32 pace

got out for 10, was hoping just to hit anything over 7 really, 10 would be if i was feeling decent and i was once i got out and got in a steady pace. snowed for the entire run, but wasnt too windy and wasn't too cold, very pretty evening in the city of Freiburg. splits tonight:

1- 7:02.1

2- 7:04.3

3- 7:19.2

4- 7:07.4

5- 7:23.4 (35:56, 7:11 pace through first 5)

6- 7:12.9

7- 7:21.5

8- 7:14.4

9- 7:17.0

10- 7:17.2 (36:23, 7:16.5 pace, only a :27 positive split, felt really easy throughout

total-- 1:12:19, 7:14 avg pace

good run today, day off tomorrow to rest some tired-ish legs

7 tonight on the mill, tried to add some speed, and did so. started at 7:17, then to 6:51, then same, then dropped to 6:00, then hit a 5:38, took a little break as the treadmill pooped out on me, then cooled down with a 7:29 and a 6:51.

overall, good workout, had a lot of pop left in my legs afterwards and even at the end, definitely a good sign..if it wasnt 80ish degress in the gym, id of been able to hold the pace longer.

5 miles easy paced tonight. splits:

1- 7:00.0 first mile perfect split

2- 6:53.6

3- 7:03.2

4- 7:17.5

5- 7:07.0

total-- 35:21, 7:04 avg pace

long run  on the dreadmill today, 16 miles, decided to hit the normal LR pace of 7:16-7:20 for the first 12 then dropped it into 6:51 pace for the last 4 miles. The only thing that broke my rythym was accidently hitting the emergency stop button about 14.25 miles in, my arm hits that thing 8-10 times a run and it usually isnt hard enough to shut it off..but today i got it just right and wabamm..quick stop...i restarted it quickly and finished strong but the mental aspect of the sudden break was not cool! some split info:

1:55:35 for the full 16 miles, 7:13 avg pace for the total

1:28:09, 7:21 avg pace for the first 12

27:26, 6:51.5 avg for the final 4 miles, a nice little finishing kick

7 miles easy on a beautiful day in germany...gotta watch the sun go down and felt really easy throughout, 51:20, 7:20 pace, just lock in  to that easy pace it seems like.

put down a pretty good little 5 miler tonight, im cutting back this week as planned...36-40 depending on how im feeling. tonight the weather was good, so i got outside and it was fun to do that. splits:

1- 6:50.8

2- 6:30.2 whoops..just happened

3- 6:58.4

4- 7:03.3

5- 6:47.6

total-- 34:10, 6:50 avg pace

great workout tonight, a true gauge of my fitness. I did this workout on the mill, so it was pretty controlled conditions, but 5:50-6:00 pace is what it is. mile w/u then dropped a 5 mile tempo with a fast finish. i felt very comfortable at this pace, which is a great sign. splits:

1- 6:01.8

2- 6:02.0

3- 6:03.1 (for some reason it was slowing down..maybe my splits werent exactly even)

4- 5:58.1

5- 5:51.2

TOTAL-- 29:56, 5:59 avg pace, hit 18:06 for the first 3 then 11:49 for the final 2 to negative split the run slightly. great workout overall, 1.5 c/d. scheduled day off tomorrow

7 easyish tonight, started too fast and ended really well, which is all good. Overdressed again and sweated my butt off the entire run. splits:

1- 6:40.0

2- 6:52.5

3- 7:18.3

4- 7:08.6

5- 7:12.9

6- 7:08.8

7- 6:23.2

TOTAL-- 48:44, 6:58 avg pace, anchored by a slightly tempo-ish final mile, felt pretty good aside from some stomach issues, nothing major thank goodness

Pretty cool run tonight, i found a brand new trail that is very scenic and follows the entire river running through freiburg. I went out 3.5 and back 3.5 for a total of 7. after 5, i threw it into gear and dropped a solid 1.5 mile tempo at very good pace.Hit the 6th mile in 5:41.7 and then the last .5 mile in 3:02, it was a tad long, more like .53, so right on 5:50ish pace. Either way it was a fantastic way to finish a run. Finished with a half mile cooldown, but by then i was feeling so good i ran the last .47ish in 3:08. 10:16 for the middle 1.5 and a 6:50 opening mile. my total run time was 46:51, so my splits were all over the place bcause I didnt have all the mile markers down. The only thing i know for sure is that i hit that 1.5 in those times and that it was accurate for that. I remeasured when i got home. 46:51 for 7 miles translates to 6:42 avg pace. overall good workout, very happy with how easy 5:40 pace felt tonight especially after 5 pretty decent miles (5 mile split was something around 34:55(6:59 pace).

5 miles 37:07, 7:25 avg pace, felt really pretty crappy the entire run, thats ok, needed to shake out the tired old legs. 

9 mile run today, really got it moving the second half. This new river route i believe is uphill one way and downhill on the way back. So that probably aids in the 2nd half splits. splits:

1- 7:01.4

2- 7:07.8

3- 7:10.9

4- 7:10.1

5- 6:50.5 (4.5 was halfway in 32:00, 7:07 pace)

6- 6:37.0

7- 6:47.3

8- 6:34.9

9- 6:40.5

TOTAL-- 1:02:00, 6:49 avg pace, 2nd half was 30:00, 6:40 avg pace, a full 2 minute negative split with only a slight perceived increase in effort! always nice to get a good run in with such a good negative split, really starting to feel good out there.

ran a 7 mile run tonight, very east paced. last mile was 6:55, 50:15-7:11 avg pace, 8x50 meter strides, big workout coming tomorrow! stay tuned

big time workout tonight, was originally planning back to back 5ks at 18:00 pace with 5 min break between. All on the treadmill so i could completely control my pace. However, back to back 5ks didnt end up panning out as after the first one i was more tired than i expected, however, this was an ambitious workout and to finish it as strong as i did is great. Warmed up with 2 miles easy then dropped into a 5k with the following splits:

1- 5:46.8

2- 5:44.6

3- 5:46.2

.1- 43.3

TOTAL 5k in 18:00.9, 5:46 avg pace, near perfect pacing (thank you treadmill) felt a little tough just because this is a race pace workout and i have been putting up some mileage on my legs as of late.

took the 5 minute break with some jogging, then attempted the 2nd 5k, hit 5:52 for the first mile, then did a little over 400 extra in 1:30ish before stopping, so 2000 meters in 7:22, 5:54 pace, probably not a long enough break in retrospect. Took a little longer break and ran an easy half mile then decided i wanted to go all out on a mile or at least as fast as the treadmill would let me. turns out the treadmills here max out at 18.0 kilometers, i kept hitting the plus button, but nothing happened, so i stayed at that pace (roughly 5:22-5:25), I did this last mile starting at 16.2 and slowly increased speed til 18.0 first half mile was 2:49, then i ran a 2:37 for a 12 second negative split. total time was 5:26.6, a very good mile for the quantity and quality of workout before. Cooled down for 2 miles, total of 10.1 and im spent for the day. day off tomorrow to rest some tired legs