The Next Step

It was cool morning (24) but no wind so that was good.  I ran out and back on 300S.  I felt pretty good this morning.  Seems like a day off and a couple of good nights of sleep has got me back to normal.  I just ran easy today and tried to stay relaxed.  I picked up the pace as I went along just naturally without really noticing.  I need to keep focused this week and get in a solid week.

69:07 (7:41 avg)

It was cool this morning 24 but no wind so it didn't feel too bad.  I ran out and back on 300S.  Today the plan was to run 5 x 5:00 at around 5k pace.  I started off with a about 20 minute warmup and didn't feel great kind of sluggish.  At least for me it is hard to run fast early in the morning with it is cold like this.  Anyway, I started the intervals and the first one was tough to get going but ran it around 6:10 pace.  This was not as good as I was hoping for but it has been awhile since I have ran intervals so this is probably realistic of where I am at.  The second one was better and I decided to maintain the 6:10 pace to be able to get all of them in.  The third was ok but started to feel the effort toward the end of it.  The forth was a tough one for me and I thought about ending there and just doing 4 for the day.  After the recovery I decided to give it a go and had to really tough it out to hold the pace.  It has been awhile since I have pushed myself like that and it felt good when I was finished to know I put in the extra effort.  Overall it was a good workout and feel like I am starting to make some progress toward Boston.

1:5:54 (7:19 avg)

It was cool out today 23 and the wind kicked up from yesterday so it felt cooler.  I ran some laps around the neighborhood until it got lighter then ran up Muessing Rd and back.  I felt pretty good today and just took it easy.  It was good to get in some extra miles during the week.  Over the next few weeks I would like to build my mid-week run up to around 14 miles to help with my endurance.  

1:25:35 (7:46 avg)

It was cool 23 but very light wind so felt pretty good this morning.  I ran out and back on 300S.  Today the plan was to do 10 x 1:00 at around 5:45 pace with a 1:00 recovery.  I did about 25 minutes warming up and felt ok getting going.  I started the first one and ran it around 5:50 pace.  The same for the second one.  After this one I felt like I loosened up some and ran the rest of them at around 5:40 pace.  I felt good on these but had to push the last couple which is good and shows correct pace.  I did a couple of miles warmdown after for an overall good workout.  Hopefully, the legs are getting used to running fast again and next week do some tempo work and MP longer run.

59:30 (7:27 avg)

It was warmer this morning (32) but windy. A snow storm is moving in today and I was glad it held off long enough for me to get out this morning.  I felt pretty good this morning but was tight and stiff in my calves (probably from speedwork yesterday).  They loosened up quickly though and I just took it easy the rest of the way.  I did a few laps around the neighborhood until it got lighter than ran through Fox Cove.  I want to do a long run tomorrow and it looks like it will be on the TM since we are expecting about 6 inches of snow tonight.

69:20 (7:45 avg)

We got the 6" of snow they predicted so the roads were a mess this morning plus we had 20+ mph winds.  I didn't want to have to do my long run on the TM but today I am glad to have it.  It wasn't as bad as I expected.  I listened to some music then got caught up on all the Colts Super Bowl talk so the time passed pretty fast.  I felt good most of the way and gradually picked up the pace as I went along.  I was feeling tried around 17 miles but wanted to get in 20.  That is one thing about the TM is that it is easy to stop because you are already at home.  If you are running outside and feel bad you have to at least run back home.  Anyway, I pushed on to the 20 and I'm glad I did.  I usually don't feel as beat up when I do a long run on the TM so maybe it is not the same level of effort.  I hope to try another 20 miler next weekend outside if the weather cooperates. Now I can relax and get ready for the Super Bowl!!

2:33:25 (7:41 avg)

It was definitely a blue Monday in Indianapolis today after the Colts lost last night in the Super Bowl.  I had a bad feeling about it.  They have been surviving with a beat up secondary for awhile and I knew it would eventually come back and bite us.  Drew Brees really showed our weaknesses.  The on-side kick at the start of the second half was a huge turning point and might have been the difference in the game.  Now that I got that off my chest.....

It was cold today (19) with some light wind but the sun was out (I ran during lunch) so it felt much warmer. The roads were still in bad shape so I just ran around my neighborhood (8 laps) to keep off of the roads and not get run over.  I felt good today and the running seemed easy.  This is good considering the 20 miler on the TM on Sat.  More snow coming this week and some travel so I hope I can stay on schedule.

67:28 (7:30 avg)

We got another 4" of snow last night so roads bad again today.  I ran on the TM with the plan to do 8 x 4:00 at around tempo pace (6:20) with 1:00 easy recovery in between.  This is supposed to be a good transition from just easy running to getting ready for some tempo runs.  I did about a 20 min warmup and felt pretty good so started the tempo intervals.  Since I was on the TM I set it to 6:18 pace.  I did the first 5 at 6:18 and the last 3 at 6:11.  I felt good through most of them but was feeling the effort on the last three.  Overall a good workout and hoping we get a break in the weather so I can get outside for some workouts.

63:55 (7:06 avg)

More snow last night plus 20 mph winds really blew the snow around so back on the TM.  I just ran easy this morning nothing special.  I felt a little tired this morning probably from the workout yesterday.  I ran last night and then ran early this morning so not the usual amount of rest.  Glad to be able to get my run in despite the snow but really hope we can break this cycle and I can get outside.

62:55 (7:52 avg)

The roads are still a mess where I live and don't really have any good place to run where I would not be dodging traffic so stayed in on the TM.  I did a little longer run today and added 8 x 1:00 at 5% to mix it up some.  I felt good and the run seemed fairly easy nothing special.  At this point just trying to hang in there until the weather gets better and I feel like I can step the training up.

1:32:32 (7:42 avg)

It was 5 this morning and we had freezing fog so thought I had better stay off the snow covered roads.  Another day on the TM.  I just took it real easy today.  Wanted to have a real recovery day.  I felt pretty good but was a little tired this morning.  One thing with all of this TM running I am watching way more TV than normal so I am totally caught up on politics, news, sports, financial markets, etc.  Some of that can be depressing while running.  If this TM time keeps up I may need to hook a DVD player up to my TV and get some more interesting things to watch.  I'm going to try to go outside tomorrow for my long run but may be only in the neighborhood because of the icy roads.

70:55 (7:53 avg)

It was 14 this morning with some wind and kinda foggy.  Because of the fog I ran a few laps around the neighborhood then went down Muessing to Acton and back.  Today I was planning a progression run.  The goal was to run the first 1/3 easy (8:00), middle 1/3 around 7:30 then the last 1/3 around MP (7:00). When I started off I felt tired and sluggish.  I thought it was just being cold and would get better as I went along.  After 6 miles I picked it up to 7:30 pace but this felt harder than it should and knew it wasn't going to be a great day.  I was able to hang at 7:30 pace through 12 miles and thought I would give it a go for the MP miles.  I picked it up for a couple of miles but I was really pushing and felt really tired.  After the 2 miles I just backed off and ran easy the rest of the way in.  I guess this is just one of those days but glad I got it in.

2:19:54 (7:47 avg)

We got another 3" of snow last night and expecting more today so back on the TM.  I felt a lot better this morning but just ran easy.  My legs were recovered nicely from the long run on Sat and starting to feel stronger but still have work to do.  My wife and I are going to Barbados tomorrow so hope to get some running in outside down there.  I will have the opposite problem down there I will probably be struggling with the heat but will definitely like it.

61:37 (7:42 avg)

Had to leave at 6 am for the airport and didn't get to Barbados until around 10pm so no run today but it was good to feel the warm weather.

Barbados:  I didn't have time to find a place to run so just ran on the hotel TM.  I planned on doing 4 x 7:00 with 3:00 at around 6:15 pace.  I did a 2 mile warmup and felt kinda run down but thought I would try the workout anyway.  I did the first 7:00 and it was too bad but I could tell getting 4 of them in was going to be tough.  The second one went ok but the workout room was really warm and I was not feeling the best.  I got into the third one and felt like I was really having to push plus the heat was making me feel bad so I cut that one short and skipped the last one.  I hate to cut a workout short but I didn't feel like I was getting out of it what I had planned and just thought I would save it for another day.  Hope to get outside but I'm sure the heat will tough tomorrow.

52:28 (7:30 avg)

Barbados:  It was 86 and humid today.  I love being in the warm weather and out of the cold but it is not easy for running.  My body is wanting to know how to go from 16 degrees to 86 degrees and it is not going very good.  I started off ok but after around 4 miles I was really feeling the heat and had to slow down and jog in.  Also, I didn't find a very good place to run so was just running through the streets dodging cars because of the small sidewalks.  It was nice to get outside.

56:12 (8:02 avg)

Barbados:  We got up early and went on an Island Safari today then got back and had a dinner function that night so didn't get a run in.  

Barbados:  I got out earlier today but it was still 78 and humid this morning.  It did rain lightly some that made it feel better.  I felt better running today.  I guess the body is starting to get used to the warmer weather.  Just in time for me to go home.  I found a boardwalk that I ran back and forth on because it was only about 3/4 of a mile long.  It was beautiful running by the ocean no matter how many times I went back and forth.  Not really a good week for running but I was just hoping that I could maintain my fitness while I was down here and then try to hit it hard again next week.  Going home in the morning and believe it or not it will be good to be back in Indiana especially to see my girls.

62:24 (7:48 avg)

It was cold and raining this morning so just stayed in on the TM.  I got back yesterday from Barbados which was a great trip and am ready to get back into the routine to try to get ready for Boston.  I really feel the time slipping away and don't feel that I am in that good of shape.  The rest of this month and next have to be on schedule if I am going to have a decent showing.

Today I just did an easy run to get my legs back used to the routine.  I felt good the whole way which is probably a result of the easy week last week.  I hope the weather cooperates tomorrow because I want to get outside and get some faster running in.

1:15:27 (7:33 avg)

It was 28, light wind and light snow this morning.  It felt good to get outside and I dressed a little too warm because I thought it was going to be more windy.   I ran out and back on 300S.  Today I planned on doing 8 x 800 at 3:00 with a 400 recovery.  I wanted to do this workout on the track but the track is still covered with snow so just did it on the roads.  It was not as accurate time wise as it would be if I did it on the track but should have close to the same effect.

I started off with 2 mile warmup and I felt pretty good.  I didn't do time splits on my watch for the intervals.  I just ran at 6:00 pace and tried to hold that pace throughout.  The first one went pretty good but was trying to get loosened up.  The 2nd, 3rd and 4th all felt good and I was under 6:00 for most of these.  On the 5th one I started to feel like I was having to give more effort but stayed on pace.  Pushed a little harder on the 6th but stayed on track.  The 7th my legs started to feel a little like jelly and I dropped off of the pace just a little.  Maybe around 3:05.  The 8th my legs really felt wobbly and dropped off a little more (maybe 3:07).  I finished up with a 1 cool down.  It was a pretty good effort.  I was glad I finished it even though I had to push the last 3.  I think the way my legs felt on the last 3 shows that this kind of training is a weakness for me and I need to work more on these types of efforts.  I would like to repeat this workout again in a couple of weeks on a track to see how I am progressing.

66:16 (7:21 avg)

It was cold, snowing and windy out this morning so stayed in on the TM.  I thought of going outside but snow had covered the roads and was a little slick so didn't want to dodge cars on slick roads.  I just ran easy this morning.  I felt good and ran comfortably.  It is good to get back into the routine after last week.  I am looking at some possible tune up races in the next few weeks before the marathon.  I would really like to get a test of my fitness and hopefully build some confidence.

69:20 (7:42 avg)

Since I was going longer today I wanted to get an earlier start and my wife had to take my older daughter to school early so I stayed at home with my younger daughter and ran on the TM.  It snowed more overnight too and the roads were slick this morning as well so probably worked out for the best.  I felt good today and just started off easy for a couple of miles.  I picked up the pace some and then added in 10 x 1:00 hills.  After about 8 miles I started picking it up more and then ran the last 2 miles at MP (6:50 and 6:44).  I was glad to get in the extra miles and felt good which was a bonus.  Hoping for some good weather this weekend so I can do a long run outside.   

1:38:15 (7:34 avg)

It was cold (15) and windy this morning with the wind chill around 0.  The roads were clear so it was good to get outside.  Felt pretty good except when I was running into the wind and that was really cold.  I just took it easy for a recovery run.  We are supposed to get more snow tonight so I am not sure about getting my long run in outside tomorrow.  I really hope I don't have to do it on the TM.

69:33 (7:44 avg)

We got more snow over night (just 2") that was just enough to be a problem.  I wanted to make sure I got my long run in outside so I went into Indy and ran on the Monon Trail this morning.  It was 25 with some light wind but was nice on the trail.  There was a lot of people out today which helped pass the time better.  I started off running the first 8 miles with Josh.  We ran easy around 8:15 pace.  After he turned around I picked it up and ran the next 7 miles closer to 7:30 pace.  I was feeling good so picked it up some more and ran the last 5 miles in 7:17, 7:22, 7:01, 6:54, 6:40.  It was nice to have the strong finish and gave me some confidence to get a 20 miler in outside and to feel good afterward.  It would be nice to have some nice weather to see how things are really progressing.

2:34:26 (7:43 avg)