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)