The Next Step

It was cool (30) and windy this morning. Went to Southeastway park and did the normal loop. I added 6 x short hill sprints toward the end. I felt pretty good this morning after the long treadmill run on Sat. I have to go to DC this week on business so hopefully I can stay on schedule.

1:17:15

I traveled to DC for business last night.  I over slept this morning so didn't get to run as long as I had planned.  Not sure if the alarm didn't go off or I just slept through it.  I was able to get in 6 miles before my meetings and will try to get out this afternoon if possible.  I felt good this morning and was running easy.  It was 31 and windy this morning so felt a little cool.  Hopefully more later..

 48:17 (7:39 avg)

Second run didn't work out today.  My meetings ran late and it was dark when I got out. Didn't think it was wise to run the streets of DC in the dark with all the traffic.  I will try the double again tomorrow because it is the only way to get in a longer run with the meetings.

Still in DC and it was a cool morning (27 and windy).  Today I wanted to do a tempo run and since I didn't have a measured course to run I found a local track to run the tempo on.  I did a 2 mile warm up then jumped into the tempo run.  I planned on doing 7 miles at around 7:00 pace.  This  is slower than my normal tempo pace but wanted to run a longer tempo.  The first mile I was still cold and a little stiff so took me a little while to get going.  After this I felt good and the tempo felt pretty comfortable.  I pushed the last  couple of miles so felt the effort of that.  Here are the splits for the tempo:

1st - 6:57

2nd - 6:56

3rd - 6:54

4th - 6:52

5th - 6:56

6th - 6:47

7th - 6:42

 Glad to get this  run in while I was on travel.  I would like to do another easy run this afternoon but will see if the schedule will allow it.

 74:15

 PM::  I was able to squezze in another run after meetings and before a dinner meeting.  It was still cool this afternoon (36) and still windy.  I did an easy run and felt good after this mornings tempo run.  I have noticed recently that my easy runs are getting a little bit faster than a month or so ago which feels good.

 54:27

Last day in DC and I will be glad to go home.  Life on the road is not much fun.  It was warmer today (35) and not as windy.  I ran real easy today after yesterday's big day.  I was stiff/tight starting out but better after I finished. 

 66:13

Today was the coldest day of the year so far (20 with a wind chill of 5). It was not too bad except when running into the wind and then it was not much fun. When going into the wind I ran faster around MP mostly just to get it over faster and try to generate some heat. I can't believe this is Nov. This is more like weather we get in Jan. Other than the weather I felt good today. The weather is making it hard on the marathon training. For me it is hard to focus on faster workouts when the weather is rough. If I had been a better day today I probably would have done some tempo work. I guess it is good to at least get the miles in.

I am going with our church youth group to our state youth convention tonight and tomorrow so I might not be able to run tomorrow. Certainly won't get a long run in.

1:17:20 (7:44 avg)