The Next Step

Another cold and windy day. I did an easy 7 miles today. Felt good and no problems. The only thing of note is I found a man's wallet/driver's license on the side of the road. Picked it up to turn into the police.

I have signed up for a 5k race this weekend and plan on it being the final race of 2007. I will have to wait and see what the weather will be to set expectations. I would like to close out the year with a PR in the 5k but will have to see if the conditions will be working against me.

7 miles, 56:48

I did a mixed interval session today on the track. The weather was finally better (30 degrees with light wind) so made the speedwork go better. The plan for today was mixed distance intervals just to keep sharp for Saturday's race without over doing it. I planned 1 mile at 10k pace, 1k at 5k pace, 600m at 3k pace and 400m at mile pace. All of these followed by a 200m recovery. I did about 2.5 mile warmup then ran the intervals in the following:

1 mile - 6:29

1k - 3:52

600m - 3:16

400m - 86

The 200m recovery averaged around 1:20. The intervals didn't feel too bad but my legs just kind of felt sluggish. Not sure what this is about but plan on just taking an easy run tomorrow.

7 miles, 54:15

We got about 4 inches of snow overnight so I was forced to the treadmill. I mananged 7 miles at an easy pace. Hopefully, I can get outside tomorrow.

7 miles, 57:34

Still very icy and very foggy this morning so ran on the treadmill. I did a couple of 3:00 pickup to try and keep my legs feeling fresh/active. Otherwise easy run and felt good.

5 miles, 39:47

Another 3 inches of snow last night so back on the treadmill again today. I am going to have to find some places to run outside when the weather is bad. Unfortunately there are not any trails or running paths close to where I live. My only option is country roads which are not very clear and dangerous when cars are passing so for now I guess I am stuck on the treadmill.

Also, I am skipping the 5k race tomorrow. The only reason that I wanted to run it was to see if I could beat my 5k PR. Forecast for tomorrow morning is frezing rain so don't think I could do my best on potentially slick roads. Also, thanks to some feedback from Sasha and Cody I am going to kick it into aerobic base building mode so I might as well start tomorrow.

6 miles, 48:12

Finally got a break in the weather. It rained last night and cleared off a lot of the snow from the roads. Was supposed to be freezing rain but lucky that it missed us.

Started off real easy and tried to settle into a comfortable pace for the run. I didn't feel particually great today. The legs just felt tired and not a lot of energy. I did pick up the pace after the half way point but kept it easy since I wasn't feeling the best. I wanted to go a couple of more miles but had to get back for a family Christmas get together.

On a side note I was excited to see Mike Fout from Indiana win the Footlocker XC Nationals. Very talented kid.

12, 1:39:02, 8:15 avg