The Next Step

6 inches of snow + roads = treadmill

I did an easy 8 miles on the treadmill this morning. I felt good the whole way and really wished I could have been outside. I just don't feel like I can trust my effort on the treadmill as much as I can when I am outside. Anyway, glad to get the week off to a good start with the bad weather.

8 miles, 64:38

I was able to get outside today. Still a few slick spots before the most part everything was clear (32 degrees, light wind). Today I did a 8 mile progression run. After a warmup I tried to run each mile faster with the last couple at tempo pace. I felt good as I got going and the pace felt easy. I had no problem until the last couple of miles and then my legs felt a little tired/sluggish. I haven't done a tempo in awhile so it was good pick up the pace. Here is the breakdown:

1 mile warmup

Mile 2 - 7:42

Mile 3 - 7:34

Mile 4 - 7:08

Mile 5 - 7:01

Mile 6 - 6:50

Mile 7 - 6:38

Mile 8 - warmdown

8 miles, 59:18

Did an easy run today.  Weather was good (32, light wind) and roads much better.  Felt good today.  I thought I would only have time to get in 7 today but was to get out a little early so made it 8 miles.  Looks like the weather is going to get better the rest of the week so I am hoping I can stay on schedule and stay outside.

8 miles, 64:56

Since the last few days have been getting warmer I dressed lighter today without really looking at the weather. I felt pretty cold when I got out but figured I would warm up. What I didn't realize is that the wind was blowing harder today. So I was pretty cold running the first 4 miles into the wind. Coming back I felt ok. Other than that it was a good run and I felt good throughout. I did 8 x 100m strides for the during the last 1.5 miles.

8 miles, 63:02

Great day to run today. It was about 40 degrees with no wind. Definitely a great day in Indiana in Dec. I felt good today and the run went very easy. One thing that I am noticing is that my avg pace is going down and my avg HR is staying the same. So I am running faster with the same effort. A very good sign that the consistancy is starting to pay off. Just have to stick with it through the winter and see the results this spring. I hope to get a long run in tomorrow. The schedule is starting to get very tight with lots of Christmas plans. Hopefully, next week will be better since I am off from work.

7 miles, 55:38

The weather definitely cooporated today for my long run. It was 50 degrees but very windy. I really appreciate every run I can do in the winter without having to bundle up.

I started real easy today and worked up to my long run pace after a couple of miles. I felt good throughout the run and enjoyed just having time to relax and think. With all of the busy activities of this month it is good to break away for awhile and not worry about all that needs to be done. Today I did plan to do 4 miles at marathon pace so after 9 miles I started picking up the pace. I felt pretty good on these miles but this is not something that I have done a lot so I was trying to judge my pace and effort. I ran the first mile in 7:27 which was good but probably got a little carried away on the second mile because I ran it in 7:02. I settled down on the third and ran it in 7:19 then finished strong on the last mile in 7:07. I would have liked these to be better paced but not having done very many of these tempos on tired legs I was having a harder time judging my effort. Anyway, it was a good workout and finished up a good week of training.

14 miles, 1:50:42, 7:54 avg