sub-3 or blow-up trying

Raining out, so went to the gym.  Limited in time, yet still got out 3-mile warm-up and 5 miles @ 6:27 pace- 8 total.  Hope to get a basement run in tonight since it's supposed to be my "big day". 

TM workout in basement:  2-mile warm-up and then 5 x 800 @ 6min pace- 6 miles total.

Weighed in @ 178.5 which is 9.5 lbs down from 8-10 weeks ago. 

9.6 miles @ a slow pace- 7.6 of them through trails in the woods. 

5 on TM @ 9min pace.

Felt very sluggish today and it was humid out, so I decided to divide my "big day" in two.  Did a 2-mile warm-up and then jumped onto our town's 7-mile road race course.  The goal was to run 5 of them at faster than race pace.  I wanted to really charge the hills as to gain strength in my legs before the race in mid-June.  Did the first two miles (6:06,6:32) which included a strong hill at the end of mile 2...jogged a minute or two and then launched into a second 2-mile tempo (6:16,6:25).  Again the second mile included a strong hill (maybe .35), so I jogged for another minute or two before pushing mile 5 which was flat (6:20).  Again, it was humid, so I lost quite a bit of fluid.  Jogged to the track to get water and then went slowly the last two miles home- 11.35 miles total.  Hope to get a second run in later with a bit of speed tossed in.  Looks like the high school will have the track, so I may use a treadmill because I want a softer surface for speed work today. 

Two mile warm-up on the TM and then 3 x 1 mile @ 6min pace- 6 miles total.  Lifted weights for 20 minutes as well. 

Ran 7.25 with my 8th grade daughter @ 8:20 pace- she was killing it today! 

Ran 9.1 miles with my wife- 7 of them through trails. 

"Big day":  Didn't have time to do it all in one run, so I'll finish up on TM tonight.  A bit humid out, so decided to break up the run into 3 tempos- 1-mile warm-up followed by first tempo (6:37,6:37), jogged quarter then 2nd tempo (6:41,6:29), jogged quarter and then 3rd tempo (6:34,6:26), jogged quarter and decided to throw in one last firm mile (6:22), jogged the rest home for 10.5 miles total.  Meetings and then I'll hit second run later tonight. 

TM in the basement:  2-mile warm-up, 4 x 800 @ 6min pace, and cooldown- 5 miles total. 

Raining out...5 miles on TM + 20 min. weights.

Overcast w/forecasts of thunderstorms.  Thought I'd get a quick 7-8 miles in before the showers hit, so headed for the trails...before I knew it I had gone almost 5-miles out on the trails, so ended up doing a total of 12.5 miles- 2 on the road and 10.5 in the woods.  Was going to do a double run today, so happy to be finished early. 

Been sick the past few days, so feeling a bit sluggish.  Did 5 miles on TM, throwing in a few strides + 20 minutes weights. 

Desire was to to a "big workout", yet still sluggish from a cold and sore throat.  First two miles were a complete drag, but I decided to go mind over matter and get a few quality miles in at a time and just see how far I could take it.  Ran a 2-mile tempo (6:32,6:30), jogged a 1/2, jumped right into a 2nd tempo (6:35,6:22), really felt spent and was wanting to call it quits, but kept a slow pace going away from home to take away any temptation of shortening my run.  After a couple miles of jogging tried a third tempo, yet sluggishness and lack of water kept me more at a mp (7:01,7:02).  Detoured into the woods to look for a water spicket and fortunately found one (drank alot!).  Back on the road up to the track.  At this point I had put 14 miles in and decided to stop, stretch, and give 4x400 a shot- did ok (84,83,83,78).  Drank more from a spicket and jogged a final 2 miles home- 18 miles total.  Glad to get this one under my belt!  It will be a building block for stronger days. 

Nice, slow recovery run.  Started out with my wife and daughter who went 5 miles with me...decided to stretch it out a bit since we were mostly on trails and did a total of 9.2 miles. 

Ran 2.3 miles with my 12-year-old to get her ready for a June Road Race.  We kept 7:45 pace except for the 9% grade hill part-way through mile 2.  Stopped at home and switched runners- went another 3 with my wife and then completed the rest on my own- 10 miles total. 

Ran 11.9 miles- 10 of them in the woods and half of it in the pouring rain.  It actually felt quite refreshing!

Had to get up early and was so sluggish by the end of the day.  Raining out when I got home, sat down for a moment and then fell asleep.  Once awake, went down to the basement and tried to get a decent run in with fairly intense humidity going on.  Did 2-miles warm-up, 1 mile marathon pace (6:50ish), and then 3 x 1.5 miles @ 6:27 pace- 7.5 miles total and completely drenched by the end.

6 easy miles on the TM @ the gym. 

4 more on the basement TM.

Rained early in the week, field trip all day tomorrow, so when a window of time popped open I decided to give a long run a try.  2-mile warm-up, 4-mile mp (7:01 avg), 1-mile jog, 2 more mp (7:01 avg. again), and then veered into the woods for another 8-9.  By mile 15 I was feeling pretty depleted (probably 75 degrees out), so just slogged my way to back home- 18 miles total. 

Ran 9.6 miles outside- mostly 7:50-8min pace and 3 @ slow mp (7:28).

Ran 3 miles with my 12-year-old to yet ready for her June road race- I was able to sneak out a marathon paced mile for the week, since mile 2 was 7min flat.

Ran 7.25 miles w/my 14-year-old to get ready for a June road race as well (7-miler)- it was mid-80's and humid, yet she still was able to hold about an 8:35-40 pace throughout- her fastest mile was 7:45 and slowest mile was 9:01.  10.25 miles for the day. 

It was raining out again w/a slight chance of thunderstorms, so back to the TM:  1-mile warm-up and then 6 mp miles (7:13,6:48,6:48,6:44,6:44,6:39), closed with a .5 mile cooldown and was forced to shutdown due to how slippery the TM had become- 7.5 miles total.  Meetings tonight, so hope to slip a few miles in afterwards if possible. 

Raining out- ran TM @ gym- 7 miles @ 8:19 pace and then closed with 3-miles @ mp (6:58,6:53,6:48)- 10 total. Also weighed in @ 176 lbs- lowest in over a year.

Hot and humid out, so decided to run the first 6-miles of the Litchfield Road Race (7-mile race) that will be in 2 1/2 weeks @ 1pm in the afternoon.  Thought I need a tough day to get acclimated- be careful what you wish for!  Ran the first 3.5 miles hard (took 2-minute breather because I was dying) and then pushed it for 59:53 (6:39 pace)- jogged the final mile and then did an extra 3 with my 14-year-old- I was seriously dead!  Good training run though!

Feeling a little bit under the weather, so thought I'd just take an easy jog on the trails.  By mile 2-3 I thought I was feeling a little bit better (8:45ish) pace, but by mile 5 I was halfway out and becoming a mess.  It ended up being a 10mile run w/the last 2-3 miles being a run/walk.  Took forever getting home and then had the shiver/shakes for another hour or so.  Went to bed early, hoping to shake this cold. 

Ran 6.2 miles w/my wife @ just over 9min pace- still fighting a cold a bit. 

Ridiculously hot today w/high humidity.  Ran 3 miles w/my 12-year-old at just under 8min pace, ran 6 w/my 14-year-old at 8:30 pace, and then a final cooldown mile- 10.1 miles total...might get a second run in the evening to bring in a 70-mile week. 

Didn't get the 70-mile week, yet still threw in another 3-miles on the TM. 

Ran 7.1 miles w/my wife. 

Headed out around 6pm and it was still mid-80's w/humidity.  Wanted to get a 3-mile tempo in, but feeling the heat, decided to run two hard (6:26,6:16), and then jog a quarter before putting another strong mile in (6:09).  Completed 5-miles and began a small track workout- 4 x 400 (81,80,81,80).  Was about to head home, but then 3 of my girls came by on their bikes (ages 7,12,14), so did a few more intervals- this time 4 x 200 (33,33,33,32).  The two older ones did them all in 39/40 seconds.  We then hit the trails for a few miles before making it home (they on their bikes)- 12 miles total.  This was my first run in about 2 weeks in which I felt healthy due to two separate nasty colds.  Hopefully I'll get back on track. 

Ran 5 miles w/my 14-year-old @ an 8:20 pace and then met up with my wife in hopes of running another 5.  About 1.5 miles in two different people stopped us on the road to tell us a huge storm was rolling in fast...the second even offered to drive us home.  We thought we'd be fine, but started to jog home just in case.  By the last 1/2 mile the sky was green, wind swirling, and branches flailing around- a little scary.  We said a couple prayers and made it home just in time.  Brief thunderstorm and tornado watch, yet I believe the worst is past.  8.2 miles total. 

10.7 miles w/about 2/3 of it on trails. 

Feeling pretty sluggish today- did 5 miles on the TM.