Training for a Belt Buckle

Didn't achieve my running goals last week.  Had a mental slip due to some hurtful things my dad said.  Back on track today.

I don't think I'll ever love speed work but I  hope I will get to love the results of speed work.

1 mile warmup at 5 mph on the treadmill. Trying out some Nike Free shoes I snagged at the Factory Outlet Stores last week.  1.5 miles of intervals with 30-35 seconds at 8 mph followed by ~60 seconds at 4 mph.  I didn't break out of any of my fast interval sessions even though twice my mind tried to make me step off - so I am proud of that.  The last few intervals I had to do about 20-30 seconds longer at the slower pace before another fast interval.

The plan after that was to start at 7 mph and decrease my speed every .10 by .1, but the mind couldn't handle that - so ended up starting at 6 mph and working my way down.

Think I won't push too hard on my tempo days this week since I have a 5K this weekend. I know I am not ready for a PR attempt yet, but want to push and see how I feel my endurance is based upon weather and such and stuff.

Decided to get some fresh tracks today.  Dang - it was cold out, especially on the way back when I was running into the wind.  Wonder how long until I fully thaw out?

4 miles moderate.

PM - 30 minutes stationary bike, 30 minutes elliptical

30 Day Shred workout 2, kettlebell workout 1

3 quick miles between work and temple shift.

I got offered another job last night! Between training, my day job, my temple shift, the new part time job and studying for certifications - I think I need to fit in some sleep.

1 mile warmup talking on the phone with my daughter.

3 miles tempo - wheels fell off the third mile and I did a bit of a pull-back for 25 steps every street crossing.  10:13 / 9:54 / 9:42.  I think the speed work on Mondays is starting to pay off helping my regular miles feel easier. Of course, I did hit a stop light every half mile, so got a bit of a recovery there.

1 mile cooldown running with the dog

Pre dinner - threw in the first two workouts that came with my kettle bells.  Using the 5 pound weight for now. Will move up to my 10 pound bell when it gets too easy.

Started out on an easy run yesterday afternoon and the left knee started having pains shoot through it.  Gave it a few more minutes and gave up and went home.  Decided to rest a couple of days from running.

Today I took the dog over to Wheeler Farm and we walked around the outside loop twice for about 3.5 miles.  The back section is really torn up from construction, and the sun was melting the ice - so the second loop was really muddy.