Random Inspirational Quote

2pm Grandview group run - 3 of us today.  We've had about a 16" of snow in the last four or five days, but the roads were clear enough to run around the lake today.  A couple slick spots in the shady parts, but almost dry pavement most of the way.  The lake had the lonely Godfather Part 2 (When he kills Fredo) feel to it today.  :)  It was quiet, but surprisingly busy.  There were several walkers, one other runner, and a bunch of sledders on the dam.  

Anyway - good to get outside and run - 9.31 in 1:05:03.  The first mile is always slow - its a decent climb and especially challenging on cold legs and a couple of ice patches.  Except for the climb between 7.5 and 8.5, we kept it under 7min./mi.

PM treadmill workout out Anytime:

1.5 WU, 4x0.5 mi. @ 10.6mph w/ 0.25 mi. rec. - hard to believe that I once did 10 of these outside.  These were very hard today.  6 mi. - about 45 min.

30 minutes of strength training - core and legs with some upper body.

No crazy meatheads today :)

AM - easy 4 mi. in 30:54 around the hood with my dawg. 

30 degrees, but the roads are clear.  Me and Indy decided to go run in the snow around the trail in our neighborhood's park, though.  

Happy New Year everybody.  Today is my 32nd birthday!  Its the first birthday I've had in about 15 years that I have not been hungover :) 

PM - easy 4 mi. on the treadmill - 34:20

PM Treadmill: 8 mi. buildup to MP for 6 thru 7.5. MP = 9.1 mph at 1% grade. 8 mph most of the way.

 8 mi. - 58:40.  30 minutes of strength stuff: lots of legs and core.  I usually get about 20 sets of exercises in.  

PM treadmill intervals at gym:

7 mi. in 47:40,

with 12x0.25mi. - 10x@11mph (~1:21/0.25mi.), 2x@11.5mph (~1:18/0.25mi.) with 0.15 mi. rec. jogs at 7mph-8mph.  Hopefully, these repeats' pace can be my 5k pace this spring.

It has been in the single digits temp. here.  I'm a wuss, I know. :)

Off - long run tomorrow: Grandview Course, 2 laps

AM Long Run, 15 degrees starting off this morning, up to about 25 degrees by the end, I think.

8 mi. solo at about 7:20 avg. pace - from house over to Tom's (start of our group Grandview Run), joined up with the group there for the Grandview loop.  There were 5 of us today with 3 that ran about 7:05 pace for the 15k. 

Turned out to be a fairly even effort run:

17.35 mi. total - 2:04:58 (7:14/mi.)

Good first long run of the marathon training cycle. :)

Its great that there are several group runs going on now with roughly equivalent paces to run with.

Tomorrow morning - 10 mi. with a faster group that "says" the pace will be at about 6:50-7:00 :)

We'll see if they stick to that...  These guys are very good runners