The Next Step

It was 28 with some wind this morning.  I just did an easy run down 300 to 700 and then a lap around the park.  I felt pretty good this morning just a little sluggish from the long run the other day.  I am still trying to get used to getting my mileage back up.  I hope this week will be a good week since I am at home this week with no travel.  Going to do some work today then enjoy the rest of MLK day with the family.

61:38 (7:40 avg)

Ran after work today so it was dark and I stayed inside on the TM.  The plan for today was a tempo run.  I started off with an easy 1.5 miles.  I felt ok warming up but wasn't sure if I would be able to run the tempo as I expected at around 6:15 to 6:20 pace.  After the warm up I kicked it up to MP for about a 1/2 mile to get the legs moving.  Then started the tempo.  I felt good running the tempo so gradually increased the pace as I went.  Here are the mile splits: 6:25, 6:17, 6:13, 6:07.  Turned out to be a good run but I never know what this means when I go outside.  I think I can run faster on the treadmill than outside especially on tempos.  Hopefully, next week I will get to test this out and run a tempo outside to compare.

49:35 (7:05 avg)

It was around 30 this morning but pretty windy.  I just ran easy today and ran the first half of the run into the wind.  This was cold but running back with the wind felt much better.  I felt pretty good today and would have liked to have run further but had to get back for work.  Still trying to ramp up the mileage and not doing a very good job of it so far.  I really need to get some doubles in to help.  It is very hard to run long runs during the week right now with the lack of daylight and I don't really have a good place to run when its dark.  Need to look for some different options.

69:45 (7:45 avg)

We had freezing rain this morning and about fell in the drive way so thought I would wait until later in the day to run when it warmed up.  It did warm up enough to melt the ice but it rained all day and I didn't feel like running in cold rain so ran on the TM after work.  I did an easy couple of miles then did 6 x 2:00 at 5% (did last two at 6%) to get some hill work. The TM is a good way for me to do this since we don't have many hills in IN especially long hills. Felt a little sluggish today but not too bad.

54:30 (7:47 avg)

It was a nice day in the 30's and light wind.  I ran an easy 9 miles down 300S and back. I had a little twing in my achilles when I started but it went away after about a mile and didn't bother me the rest of the way.  Other than that I felt good and just enjoyed being outside on a decent day.  You have to enjoy these days in Jan because you never know when it will turn worse.

68:50 (7:39 avg)

It was a nice morning upper 30's and very light wind.  I wanted to lengthen my long run today so added a couple of extra miles to get up to 17.  I started off feeling kind of sluggish and never did feel real good the whole way but I did feel better as I went along and picked up the pace over the last 5 or 6 miles.  Overall a pretty good run.  I would like to get back up to 20 next weekend.  It is certainly nice to be able to take advantage of this weather.  Not too many days that you get to run in shorts in IN in Jan.

2:12:04 (7:45 avg)