Running

6.50 on the TM.  20 min warm up and then did 1 min on/2 min off for the

next 30 min.  My "on" segments started at 6:35 and I moved down .1 on

the TM on each interval.  The last one was at 6:03.  My "off" segments

were all at 8:00 min/mile avg.  Felt pretty good.

7.0 at the gym.  1 mile around the track at the LC and then 6 on the TM.  Easy effort.

5.50 on the TM.  2 mile warm up and then did 3.10 at MP (6:44 to 6:49).  I felt really good during the tempo part of the run, but then my stomach started giving me some trouble, so I pretty much just stopped.

7.0 in 55:17 (7:53).  300 West route this morning.  Took things pretty easy.  Cold, but warmer than the last few days.  Probably around 18 degrees.

15.0 in 1:59:34 (7:58).  Ran up 300 West and over by Smith's Mktplace and back.  Threw in some variations to add on some mileage.  My legs had a rough time this morning.  Not a real great run, but got it in.

Lifted for 40 min.

8.60 in 1:09:12 (8:03).  A little over 30 degrees, so the temps were quite good this morning.  Ran up 300 West and back.  Legs are still dead from Saturday's run.  Lots of others out running/walking this morning.

6.50 on the TM.  2 mile warm up and then did 3x800 at around 6:20-6:28 pace.  Then did 4x400 at around 6:07-6:22 pace.  I rested with 400 in between each set.  Didn't feel all that great, but got it done.

6.15 in 48:04 (7:49).  Ran out towards the old church and back.  Lots of aches and pains right now.  I will probably try and cut back the mileage this week to low to mid 40s and then I will try to get back into the mid 50s again next week.

2 mile warm up.  3.25 miles at MP.  Average for the entire tempo was 6:43 (perfect).  Individual miles were 6:38, 6:46, 6:43, and the last .25 were at 6:35.  The route was pretty much flat as I made a big loop around where I live.  Seemed harder to this outside as opposed to the TM probably due to the cold.  Glad I got it in though.

13.60 in 1:49:04 (8:01).  Ran with Mark starting at 5:30.  It was colder than I was hoping.  Made our way up to Smith's Mktplace and back home.  Took it pretty easy for most the way, but right around mile 10-11 I just wasn't doing good.  Second long run in a row where I've had trouble.  Legs just die on me and I was low on fuel I believe.  I wonder if I need to eat more the day before.  Oh well, got the miles in, but it was harder than it should have been.

9.30 in 1:11:53 (7:44).  Ran 300 West and then over to the roundabout and then eventually made my way back to 300 West and back home.  Good run for me this morning despite some stomach problems due to how bad I ate last evening.  Lots of people out running/walking probably due to the warmer than usual temps (around 30-35 degrees).  

5.10 in just over 40 min.  Had to be done quickly so that I could catch a flight to Bozeman for the day.  Cut the run short, but threw in lots of strides and actually felt good.  May get another run in later.

Afternoon: 4.30 on the TM at hotel.  Didn't feel good.

5.65 on the TM in the evening. Easy.

6.60 on the TM.  1.75 warm up and then 4.50 at MP (6:43-6:53).  Cooled down with a bit.

6.60 in 51:57 (7:52).  Not a bad run.  Would have been faster but I stopped and talked to somebody right at the end of the first mile and forgot to stop my watch.  Good run though.

16.35 in 2:10:43. (8:00) Really good run for me today.  I've struggled the last few weeks on my longer runs. but I felt good today.  Could have run longer and could have pushed the pace even more the last 3-4 miles.  Started at 5:30 with Mark.  Ran up 300 West and eventually made our way up past Smith's Mktplace and headed up Suncrest.  Went up a few miles and then turned around.  Just felt really good today.  It was a bit windy, but it was warm enough that it didn't really bother me much.

5.10 in 38:16 (7:30).  Decided to sleep in a bit and then go short.  Ran out towards Saratoga and back.  Pushed the pace a bit.  Some lingering fatigue in the quads from Saturday's run, but overall I felt really good.  Wish I wasn't going to work today though.

1.50 warm up.  Then I did 0.25 intervals with 0.25 rests between sets.  Here are the splits:

1.29, 1.29, 1.28, 1.28, 1.30, 1.31, 1.30, 1.29

Cooled down with 2.05 to get back home.  Felt good about the intervals.  Everything was really easy and smooth for the first 3-4, and then they got harder.  Happy with it though.

6.0 in 46:38 (7:47).  Ran out towards my old church and back.  

2 mile warm up by going onto Pioneer Crossing and out to the elementary school.  Did some strides and stretched a bit.  4 mile MP tempo from the elementary school out to the JRP and Willow Park and then back.  MP miles were: 6:40, 6:43, 6:41, 6:44.  Felt good for the first 2 and then I struggled.  I was going to try to get to 5 miles, but I just gave up.  It seemed so easier to hit these paces last week on the TM.  Oh well.  Cooled down with 2 miles back home.  Overall a good run for me.

PM 5.25 on the TM.  Felt pretty good actually.

4.50 on the TM.  At least I got something in.

15.25 on the TM.  The thought of running long on the TM sounded miserable, but it actually went by pretty fast today.  Was hoping to run outside with Mark, but the wind was blowing pretty hard.  Ran 1 hr on one TM, but the mileage setting was messed up.  I'll play it conservative and say I went 7.50.  Then I switched TMs and ran 7.75 more on a different TM.  Glad I'm done.

Lifted for 40 min.

8.35 in 1:08:57 (8:16).  Slow run today.  Ran up by the cemetary.  I have the onset of a cold it feels like, so I just took things real easy.