sub-3 or blow-up trying

Couldn't get to the gym in time, so had to venture out on half plowed, icy roads.  It was 15 degrees and 2 degrees w/wind chill.  Ran 9 miles in 1:21:07 (9 min pace).  Felt good, considering the elements- hills, ice, cold.  Treated it as a recovery run. 

Nothing special...ran on treadmill for 9 miles at an 8 min/mile pace.  Still planning on doing the 10-miler tomorrow, despite fairly poor weather and road conditions.

I pretty much wimped out on everything today.  Planned on doing a 10-mile road race, yet it was cold, icey, windy, and snowing.  Decided a race like this would only discourage any progress + might make me susceptible to injury (hilly course).  Went to the gym instead.  Started a Yasso 800 workout, but realized it just wasn't in me.  Got 1.75 miles of speed work done at 5:30-45/mile pace.  Broke the rest of my running up with leg weights in the gym (4 miles, weights, 3 miles, weights, 3 last miles).  Part of my sluggishness was probably do to celebrating my 13th wedding anniversary with Jodi last night and getting to bed at 2am.  Went into Hartford for Cajun food and live jazz...fun night!

Hoping to finally pick up the mileage this week.  Visited with a family after church and didn't get home until dark.  My gym was closed, so I went a town over to get a day pass at their gym.  They tried to charge me $20, but I talked my way in for free.  There was only an hour left before closing so I ran faster than I probably would have otherwise.  Ran 2 miles at 6:22/pace then slowed it down a little for 1/2 mile, ran a second set of 2 miles at 6:22/pace followed by 2 miles a little slower., then ran a 5th mile at 6:22.  Ran a total of 9 miles just a little bit over 1 hour, 5 at the 6:22 pace. 

My wife just gave me permission to purchase a treadmill.  Found a good deal on a rebuilt Life Fitness 9500.  Hope to get it installed soon.  I'm hoping to do more running on the street, yet it's been a messy month or so.  The treadmill will be nice backup + will help my wife and I on our workout rotation system.  My desire is to get into the 275-300 mile range this month.  Trying to get back to that 10-mile per/day average. 

Roads were just clean enough to get outside today, low to mid 30's with a little bit of wind...ran 2 mile warm-up on treadmill with 8 min/pace. 

Ran 5 miles through rolling hills, with one strong hill up to Morris in 36:39 (7:20 pace).  Ran back in 36:36 (7:19 pace). 

The first two miles were fairly flat and I timed mile 1 in 6:33.  On my way back was hoping for a negative split.  At the 9 mile marker, needed to break 6:39 to do so...did mile 10 in 6:36. 

Overall, a good run, considering I did 5 miles at a 6:22 pace yesterday (TM).  My jacket was weighing me down a bit and my legs were a little sore, yet it was nice to get outdoors!

12 miles total.

Ran 5 miles with Rick outdoors @ about 9 min pace.

Did quick leg work-out with squats in the gym, found out my 2pm appointment was cancelled, so was able to get another 5 miles in on TM at 7:30 pace.  Pleasant surprise to be able to keep up the mileage this week. 

Messy forecast for tonight, so I may be stuck in the gym for another day or two.  Winter training is quite the challenge!

Weight:  181lbs

Felt a desire to go outside no matter what the weather might be today.  Well, couldn't have been any worse.  Major ice storm...no school, streets and sidewalks caked in ice, and could barely drive to the gym without slipping on the slick roads.  Made a major mental adjustment (I really want to get outside) and commited to getting a solid workout in limited time on the treadmill at the gym.

Felt good to fully complete a full Yasso 800 for the first time ever.  Warmed up 1 mile and then cranked the machine to 10.9 w/1.0 incline...

1st set:  2:45 (easy)...jogged .25 at 9 min/mile to recover

2nd set: 2:45 (still easy)...9min/recovery (.25)

3rd set:  2:45 (one glitch)...electricity went out on the final stretch...almost fell off the machine...immediately went back on and I completed just fine...recovery/.25

4th set:  2:45- starting to feel it in my legs a little bit

5th set:  2:45- completed it easy, but had to make a mental adjustment...ran real quick to get a drink of water (45 seconds tops)...got right back for .25 recovery jog

6th set:  2.45- more challenging...decided to take it 1 set at a time...promised myself to quit if my form were to begin to suffer (changed pace to 10/min for .25 recovery jog)

7th set:  2:45- thought it might be my last, but after .25 recovery decided to go for 1 more

8th set:  2:45- thought this would be it, but still had some juice after the recovery jog

9th set:  2:45- really felt it, but didn't want to quit just 1 set short of finishing...recovery .25

10th set:  2:45- laid it all out...kept good form...felt alright...one last .25 recovery

Ran 8.50 miles all together.  Realize that treadmill times may not translate the same outdoors, but felt as though I got the best workout possible in regards to today's conditions.  Winter is challenging and my goal is to improve, not maintain.  I'm not sure if this much treadmill work can get me to the next level, so I'm really hoping to get outside more in January/February and only use treadmill to supplement when I just can't get outdoors. 

Weight:  180 lbs

Total ice storm outside.  Went to the gym in the morning and did 6 miles on the treadmill.  Kept 8:30 pace until the final mile in 6:48.

Got back to the gym right before dinner.  Ran 5.5 more miles, 5 at 6:48 pace switching around the incline (0, 1%, 2%, 1%, 0). 

Total of 11.5 miles today, 6 at mp.  Tomorrow afternoon might present the opportunity to run outside.  If so, may go for 20.

Well, my goal was to get outside for 20...wasn't going to happen.  Definitely got myself into the mindset.  Got proper dress, felt motivated, was willing to take it "semi-slow".  It was about 20 degrees with 20 mph winds.  The streets were still icy as well as the trees.  Within a mile or so, a few branches began to drop and I just felt like it was foolish to keep going.  I don't want to be that guy you read about in the paper due to a "freak" accident. 

Took it back to the treadmill and ran 9 miles total...3 outside (8:30 pace) and 6 inside (8:00, 6:22/0 incline, 6:22/1% incline, 6:22/1%, 6:48/0, 8:00/0).  The forecast says 8 inches tomorrow...this is driving me crazy.  Anyway, hope to get in 70 miles this week and put the 20 in next week (hopefully not on a treadmill). 

Very determined to get a long run in today.  It was cold...6-8 degree when we left.  Ran with Ed.  Our first 2.5 miles included some treacherous ice.  By mile 3 the road was fairly clear.  We when up a very tough hill and then through rolling hills, mostly moderate.  Didn't set any pr's today- ran 18.2 in 2:48 (9:14/min pace).  Yet with today's conditions felt like we ran 22 miles at 7 minute pace.

Ed became a little dehydrated with 4 miles to go.  He tried to send me ahead (role reversal from last summer), but I stuck with him to the end (had no desire to finish fast today). 

Killer run, yet happy to get outside today. 

rest

Back on the TM.  I'm never really sure what my workout will be each day until I've warmed up for a mile.  Today I thought recovery at first, but felt I had a tempo run in me.

Miles 1-3:  9min, 8 min, 7:40 min

Miles 4-5: 6:22 min

Mile 6:  8 min

Mile 7:  6:48 min

Mile 8: 8:00 min

Mile 9: 6:15 min

Mile 10:  6:00 (.50), 9:00 (.10), 5:30 (.40)

Felt strong at the end.

Weight:  181 lbs.

Was able to get outside today.  High 20's with 10-12 mph crosswinds.  Hit the Goshen hills...roads were partially clear, while paths were caked in snow.  Ran most of the clear sections in a 6:30ish pace and the caked sections (w/hills) in 7:30-8ish pace. 

1st 5.15 miles:  36:49 (7:09 pace)...felt very good with this.  With any type of traction would have been well under a 7:00 minute pace.  Crawled up hills and ran gingerly back down them.

2nd 5.15 miles:  38:57 (7:34 pace)  Generally kept the same pace.  However, there was 1 winding hill that lasted 3/4 of a mile with no traction whatsoever. 

Overall, very satisfied with the effort today.  With the challenging weather, my desire it to get hill work in whenever I'm able to get outside.  I'll continue to do speedwork on the treadmill. 

Total mileage= 10.5 miles (2 minute jog in the middle)

Recovery run on the treadmill today.  Began at 9 min pace and upped it every .25 miles by 2 notches.  Peaked at 6:48/pace for a mile and then worked my way back down.  This got me through 7.5 miles in 58 minutes.  Took a break to do squats, leg extensions, leg press/curls, and calf raises.  Finished with 2.5 miles on TM at a 9 min pace.  10 miles total.

Ran a 9.5 mile recovery run on the treadmill.  Think I'll need to retire my trigons.  They've been a good shoe for me. 

Temperatures below zero today.  Wanted to get speed work in, but not in such frigid conditions.  Hit the treadmill and had an interesting workout.

Initially thought I was going to do 1-mile repeats.  Warmed up for a mile and then did a mile in 5:45 (1 incline).  This took more effort than I felt was possible for 6-mile repeats.  Began to shift my workout plan.  Brought things down to goal marathon pace (6:53) and had to work hard to maintain it.  I have been reading a book on the mental aspect of running and decided to test things out today.  This is how the overall work-out turned out.

Mile 1: 8 min (warm-up)

Mile 2:  5:45 (worked hard, had trouble keeping form)

Mile 3:  Stopped at half mile to break (regrouped with new workout)

Miles 2.5-5:  Held a 6:53 pace (worked hard to maintain it...took 2 minute break)

Miles 5-8:  Picked it up to 6:35 pace (this felt easier than the 6:53...was I more warmed up or did my mental determination help break through?)

Miles 9-10:  Ramped it back up to a 5:45 pace for both miles (did this easier than the initial 5:45 mile...felt as though I could have continued)

Overall, felt much better by the end of the work-out than I was in the beginning.  Was very glad I stuck with it.  Was tempted to call it quits after mile five and was quite surprised to see improvement as I persevered through my sluggish start.  Very pleasantly surprised with the finish.  I do think it may have been a combination of getting warmed up + shift in mental attitude.  At first I thought the increased mileage over the past couple week had caught up with me, yet as I type this I feel as though I could easily go out for another run. 

Forecast is cold for tomorrow, yet if the roads are dry I plan to give the outdoors a shot.

Weight:  182 lbs (not my best eating week...Olive Garden last night)

Pleased with this morning run for 3 reasons:  1) Got outside  2) Follow-up to speed-work within the past 14 hours  3) It was -2 degrees when we started!

Layered up, possibly a little too much.  Came home an enormous mound of frozen sweat.  Icicles all over my face, eyelashes, etc.  Underarmor head piece frozen to my shirt.  Shorts were frozen to my pants.  Overall did 13.6 in 1:48.29 (7:59 pace), including several challenging hills.  Can't wait for the cold snap to leave!

Planned on running 8-10 miles at the gym (streets were slick from fresh snow).  However, thought the gym closed at 5 rather than 3.  Motivated me to runner faster than I probably would have gone.  5 miles total- 8min, 7:30, 7min, 6:30, and 6min.  Then time ran out.

Probably ok to run a little less today.  Shooting for another 70 mile week. 

Mid-20's, roads were clear.  Decided to get in a longer "tempo-type" run.  Warmed up for 4 miles, then stopped back home to re-address my wardrobe situation.  Decided to go with shorts, underarmor shirt, second shirt, neck warmer, and beanie.  It's just too hard to just my pace progress when I wear leggings.

Broke one of my 10-mile routes into 2-tempo's with 2 minute break in the middle. It is a strong, rolling course...

1st 4.5 miles:  30:56 (6:52 pace)- Was happy to keep the pace right at my marathon goal pace, especially considering the first half has more uphill.  First 2 miles were fairly flat (little downhill) and I ran them in 12:25 (6:15, 6:10).

- 2 minute break-

2nd 4.5 miles:  29:11 (6:29 pace)- These miles had less uphill, yet still took a little more effort.  I was never really able to get into a "flow".  Worked hard to keep a descent pace.  The last mile was fairly flat (tiny bit uphill) and I ran it in 6:39 (very hard effort). 

The 9 mile effort combined was done in 60:07 (6:41 pace).  Jogged another mile for "cool-down" to give me 14 miles for the day.  Overall, I feel as though I am getting faster, yet I will need to rebuild quite a bit of endurance.  Next time I run this route I hope to do it without the 2 minute break.  Ed and I will begin doing 20-milers every other week, starting next weekend.  Our desire is to get 5 in before Boston. 

Ran 7.25 on the treadmill. First 3.5 miles at 7:45 pace...took a break to change shoes.  Trigons are officially retired.  Ran one more mile at 8 min pace, then switched to 9 minute pace with strong incline.  Rotated the last 2 miles with 10% incline on 9 minute pace, every other quarter mile.  Basically was getting bored out of my mind on a recovery run. 

7.25 miles total.

Recovery run on the TM- 9 miles total.  Looks like weather will permit outdoor running the rest of this week.  Planning on a tempo-run tomorrow, followed by a long-run on Friday or Saturday.

3 months until marathon.  Plan to lose 1-2 pounds a week for the next 6-10 weeks.  Starting to really crack down on my diet.  This is now a priority. 

Weight:  181 lbs (diet went well today)

Goal:  170 lbs (Haven't weighed this since 10th grade)

Ran the same route I did about two weeks ago up to Morris w/one really strong hill.  Legs were a little stiff from squats yesterday, but was still able to give a good firm effort.  Did a one mile warm-up and then broke it into two 5-mile runs with a 2-minute break in the middle.

1st 5 miles:  35:47/7:09 pace (mile 1 was flat/6:33...think this is a pr for this particular route...ran it 2 weeks ago in 36:39)

2nd 5 miles:  35:10/7:02 pace (mile 10 was flat/6:23...glad to have a negative split...both directions are challenging)

Overall, very pleased with the run.  The hill always ruins my overall pace, yet most of the mileage was in the 6:30-6:55 range.  Once I can run the first half under 35 minutes I will feel a major breakthrough. 

Ran 11.25 overall

Weight:  178.5 lbs (last 24-hours of eating has been very healthy)

Goal Weight:  170 lbs

High 20's, roads were clear, finally had to opportunity to get a 20-miler in.  Took a shot at the hilly course I ran on Monday and cross over to an 8-mile loops (also hills).

Miles 1-2:  9 min pace warm-up

Miles 3-10:  Held a 7:16 pace...thought I could go longer with it

Mile 11: shifted to a 7:45 pace...began to realize I was losing form

Mile 12: shifted to a 9min pace...hoped to regain strength

- quick break for gatorade and change of shirt (sopping wet)-

Miles 13-14:  7:45 pace (realized I was close to bonking)

Miles 15-20.5:  9-9:15 pace (humbled myself and completed the run)

Overall, I was glad to get the mileage in, yet a bit surprised how quickly you can lose endurance.  Miles 3-8 really felt comfortable...the type of effort I could have easily stretched out for 20 miles just 2 months ago.  Fortunately I feel as though I have enough time to get this back over the next 6-8 weeks.  My focus will now shift from building speed, sprinkled with endurance to building endurance, sprinkled with speed.  Just hope the weather allows for more outdoor running.  It's been a little better this week. 

Spent 1 hour doing corework and weights in the gym.  Followed by 5 miles on TM- recovery run.  Wanted to keep the mileage down due to a solid week + increased workload this month.

Thus far the 70-mile weeks have been fine.  I want to put in one more 60-70 week before increasing a tad.  Energy level was high today after a tough 20-miler yesterday.  Also, both feet feel fine.  I want to be careful with the increased mileage, so far so good. 

New shoes finally feel broken in.  I was close to returning them, but pleasantly surprised by how they've molded.

Weight:  179 lbs (last 24-hour nutrition has been good)

Rest.  No time to run today- church and family activities.  Feel good, so look forward to a solid day of running tomorrow.  Hope for another 60-70 mile week. 

High teens, low 20's today.  Ran a 3-mile warm-up.  Took the route towards Morris with the tough hill.  Again, inched out a pr for training runs on this route...

1st 5 miles:  35:25/7:05 pace  (15 second faster than last week...felt stronger...6:31 on mile 1 which was flat)

- 1 minute break-

2nd 5 miles:  35:11/7:02 pace (Happy with negative split...could have kept going...6:26 on final mile which was flat)

Overall, 13 miles of running

Weight:  178.5 lbs (good diet for last 24 hours)

TM workout today.  Felt pretty good so tried to get in some 1-mile repeats.  Did all 6 @ 5:45 pace and a 1% incline...

1.5 mile warm-up

Mile 1:  Felt good (.25 recovery)

Mile 2:  Knew I had a shot at getting the whole workout in (.25 recovery)

Mile 3:  Easiest mile thus far...needed quick potty break (rushed to bathroom)

Mile 4:  Jumped right into this one...hardest of the bunch (.25 recovery)

Mile 5:  Braced for a struggle, but not too difficult (.25 recovery)

Mile 6:  Worked hard, kept good form, felt great to finish (.50 cooldown)

Ran 9 miles total.  Felt like the speed really got the blood flowing nicely through my system.  Really trying to keep a balanced workout schedule.  Finished by doing 20 minutes leg work + squats.  Felt great!

Weight:  179 lbs (good diet past 24 hours)

Bit of a dissappointment today.  Snowed in and snow's now turning to freezing rain.  Called the gym to check out their status...gym is shut down for the day.  Tempted to go outside, but 4 people now in my family are vomiting with some sort of stomach bug.  It's probably best I stick around the house (mom is sick too). 

This disrupts my running plan for the day/week, but it is what it is.  Tomorrow our new treadmill will be delivered, so this will not be a future issue.  I'll have to settle for a 60 mile week, but that's ok.  My plan for next week's recovery week will be shifted to this week. 

I plan to do an hour's worth of sit-up/push-ups while watching b-ball tonight (and cleaning vomit). 

High 20's outside today w/mostly clear roads.  Felt really good about the run.  Ran 9 miles under MP, breaking them up into 4.5 runs each (2 min rest in the middle).  Upon completion felt good enough to jog 4 extra miles.

1st set of 4.5:  30:23/6:45 pace (a little more uphill than downhill...kept very steady pace)

- 2 minute breather-

2nd set of 4.5:  29:30/6:33 pace (a little more downhill than up...actually kept closer to a 6:25 pace, but was challenged for the last 2 miles with partially plowed roads...ran 6:50 on the last mile, but easily could have done 6:20...too much slush)

Overall, ran 13 miles with 9 @ 6:39 pace.  Diet continues to go well. 

AM:  8 miles on the TM (1x8:30, 2x8min, 2x7:30, 2x7min, 1x6:45- mp)

weights & lunch

PM:  7 miles on TM (2x8min, 2x7:30, 2x7min, 1x6:45-mp)

quick game of raquetball

Weight:  177 lbs (good diet past 48hrs)

Goal Weight:  170lbs

AM:  I was way too polite in the gym this morning.  Only had an hour window to run.  Waited 1/2 hour for TM (w/20min limits) and finally took over for a guy who went 3 miles in 45 minutes...again 20 min limit.  The woman on my left was reading a book and a guy on my right was on 50 minutes (3.3 speed).  My fault for not saying anything.  Had time to run 3.5 miles...interestingly by the time I was done nobody was on a treadmill.  Hope to run again in the afternoon.  Nothing big, just getting in a recovery day.  Plan to do a longer run outside tomorrow.

PM:  Our treadmill delivery finally came in tonight.  I gave our older 2 girls the opportunity to run 1/2 mile each.  They will be alllowed to run 3x per week for 1 mile to start with (w/supervision) + have been given a blog to keep track of progress.  They are very excited and have set up future goals.

Ran another 6.5 miles on TM w/each mile set to 1% incline and then 5.5% incline for the final quarter of each mile (5.5% is equivalent to hills in Boston).  The run totalled 6 hills (1.5 miles) @ 5.5% incline...

1.5 miles @ 8:30 pace (1 hill)

1 mile @ 8min pace (1 hill)

2 miles @ 7:30 pace (2 hills)

2 miles @ 7:00 pace (2 hills)

10 miles total for the day.  I hope to incorporate hills both inside and outside over the next couple of months.  Would desire 6:45 pace to become managable at 5.5% grade for 1/2 mile at a time.