Random Inspirational Quote

PM - treadmill long run.  This cursed 10k that was supposed to happen on Feb. 8th and was already postponed for today because of weather, had to be cancelled due to weather - there is about a quarter inch sheet of ice on everything from last night and 3-5 inches of snow is supposed to be coming on this evening.  The workout was going to be an integrated long run with that race somewhere in the beginning to middle of the run.  That turned into a 2 hour TM run at the house :( 

Set it on 7.8 mph and increased up to 8mph for 8miles, and into the 10x3:00MP (minus5-10sec) w/ 2:00 jog.  Did first 5 at the goal pace - 9.5mph, and cut back to 9.3mph for last 5 to finish the workout within appropriate effort level.  Just started having to labor by number 6.  Probably from racing/workout yesterday, but the idea was to get this run in today to allow 2 days recovery before this last hard week of the first cycle.  16mi. total - 1:59:19   

easy 4 mi. on the TM at home - 32:00

PM: recovery miles - house down SR 11 in the snowy / slushy shoulder, to the people trails, jogged and chatted with the Quaff guys out doing some sort of repeats before their trip to FLorida this weekend, and back down Carr Hill in the dark.  A little scary on that road, but saw two deer go gallopping across the road about 20 feet in front of me before it turned pitch black out.

9.28 mi. total - 1:17:44

PM: easy 2mi. TM - scraped the big hill workout - moved to tomorrow.  This left hip flexor/groin nagging thing is annoying.

PM: Hill workout on a nearby hill.  Carr Hill Rd. is 0.8 mi up a 2% avg. grade.  It rolls a little bit and flattens in a couple spots, but makes up for that with some steeper sections near the top.  This was na adaptation of a Boston Mar. specific Hill workout intended for TM I think (2mi. 2-4% up, rec., 4mi. with 0.5mi.up/0.5mi.down continuous, rec. jog, and then 2mi. 2-4% downhill to finish)

I did the best I could:

WU, and then up and down Carr Hill one time: 1.6mi.-10:15.  Easy 3min. jog on flat, and then

up/down/up/down/up for 4mi. - 26:00 (6:26,6:14,6:40,6:40) - I was def. hurting on that last up!!

jog 3:00 rec., and then down/up/down to finish for 2.4 mi.-18:50 (6:07down, 6:43 up, and then 6:00pace back down), CD jog back home.

13.34 mi. total - 1:34:37

http://connect.garmin.com/activity/456303255

AM: easy 6 mi. around the neighborhood a couple times - 46:30.  Feeling good with this pace after a diffcult workout last night.  It was close 50 degrees and sunny by the end of the run at 11am.  Yaah - Spring (ish) weather!!

PM: easy 6 mi. around the neighborhood - 45:55.  First 2 with the dog.  A bit sore near the end - didn't like that.  Shorts and tshirt for a wonderful 58 degrees and sunny.  Actually walked a lap around the block after.  Awesome day!!

AM - easy 8 miles - terrace lake and back - 64:55.  A little sluggish on the hills this morning even for a recovery run. 

PM - easy 4 mi. around the neighborhodd with 6xstrides - 31:15.  Stupid old Red Ghost 4 shoes gave me a blood blister on my left fore foot.

Ate poorly today - family in town