sub-3 or blow-up trying

Beautiful weather today- low 50's.  Jogged down to the track at about an 8:45 pace...felt rather sluggish.  Decided to run the first mile on the track without looking at my watch...wanted to see how close I could get to mp (6:53) by feel.  Mile was fairly effortless (despite feeling sluggish), yet hard to judge by about a 15mph wind...did it in 7 minutes flat.  Speed up the second mile with the thought of a 3-mile tempo run...again wanted to run by feel.  Part way through decided if I came in between 6 and 6:10, I'd finish the tempo...did it in 6:20.  Felt as though I should save the tempo run for tomorrow when my legs might be a little more fresh.  Decided to run a third mile by feel to see if I could nail the mp pace...finished it in 6:50 flat- pretty darn close!  Again, the wind was making it tough to judge, but I'm starting to grasp a better feel for pacing.  Jogged a mile slowly and then picked up the pace to a 7:30-40ish range on the final 2 miles home.  Total of 9 miles.

Weight:  182 lbs.

No records set today.  Was up last night until 2:45, doing a paper for school.  Made it to the gym and got a quick workout in.  It's a challenging time of year to get in the workouts.

Jogged down to Whites Woods (1.5 miles).  Ran a 5k on a trail course in 19:42 (5:52, 6:50, 6:13).  Felt good with the effort, considering it was off-road and I have had two poor nights of sleep.  Would love to get my 5k efforts closer to the 19minute range...it's been hard to work on speed with the weather conditions.  Jogged 1.5 back for 6 mile total. 

The weather was in the high 30's so I broke away in the afternoon to get another tempo run in.  Normally wouldn't do 2 days in a row, but I'm willing to take what the weather will give me.  Jogged 1.5 miles down to White's Woods.  Ran the 5k trail course hard...didn't have great expectations based on having run it hard yesterday.  Felt satisfied to run it in 19:50 (5:58, 6:55, 6:12).  Honestly, that middle hill is a bear!  Took a 4 minute rest and decided to run the same course with a goal of keeping new marathon goal pace.  Figure tired running would give me a sense of how I'm progressing.  Ran the 2nd 5k in 22:35 (6:58, 7:59, 6:52).  Was very happy to nail the 3rd mile in almost exactly my goal pace.  The middle hill is just nasty, so I just kept the same effort and allowed the time to slow down.  Jogged 1.5 miles back for a total of 9.2 miles.  Although the speed work may be a challenge in the winter, I want to at least be able to maintain what I have and perhaps continue to broaden my running base with hills and distance.  I've decided to skip the 5k event in town this weekend (to do a longer training run) and have signed up for a 10-mile run two weeks from Saturday.  They advertise themselves as having the most challenging course in New England (steep hills).  I will not concern myself with pr's this winter/spring (will be happy if they come) and will focus more on challenging courses to prepare for the hills of Boston.  Boston is where I want my new pr. 

Weight:  181.5 lbs

Good solid run this morning. Took Ed's route from last week (Pie Hill Road) and ran it backwards. Crazy hills- doesn't matter which way you go, still the most challenging hill course I've ever face. Gave it a nice push this time and came through the 13.6 in 1:47:12 (7:53 pace). Also, did 1.5 warm-up run. Started cold, but got used to the weather as the run progressed. Weight: 181 lbs

Today was a semi-recovery run.  Ran with Ed through rolling hills- not as crazy as yesterday, yet still challenging.  Temperature was 16 degrees and we kept a nice solid pace throughout- 13.5 miles in 1:48:42 (8:03 pace).  Finished the run and went to the gym for a leg work-out- squats, leg extensions/curls/calf raises.  Felt really good today.  After 4 straight days of solid running- 2 5k's under 20 min + two long hill runs, plan to take tomorrow completely off (maybe a few crunches/sit-ups).  I'm finally understanding the concept of "weekend warriors".  Looks as though these cold weeks may involve short, quick lunch breaks during the week and double long-runs on the weekend.  I just can't get myself to get up early and run in the dark...especially with temperatures in the low teens.  Would rather run 30-40 minutes hard during lunch break in mid to high 20's and sun. 

rest.

Had a block of 2 1/2 hours free in the afternoon.  Decided it was too cold to run outside (I still don't own any long running pants).  Went to the gym and did leg workout for 30 minutes with weights- squats/calves/extensions/presses.  Decided to give the treadmill a shot.  Began a progressive run, moving pace up every mile.  Did 7.3 miles in the first 60 minutes (8:13 overall pace).  Machine shut maxes out in an hour.  Started it up again and held marathon pace for 7 miles (48:10/6:53 pace).  14.3 miles total.

Weight:  179 lbs (Finally coming back down)

Did a 6-mile progressive run on the treadmill.  Started at 9 minute pace and increased speed every 1/2 mile.  Ran miles 5 and 6 at mp (6:53).  Overall time of 46:34 (7:46 pace).

Was really hoping to get outside today.  It was warmer, but raining.  Really debated going out and getting soaked, but decided it wasn't worth it- too many people are catching colds around here.  Back on the treadmill.  Did a 10-mile progressive running, finishing off the final four miles under mp (6:50 pace).  Total time of 1:13:46 (7:22 pace).

Weight- 181.5 lbs

Ran 5 miles slowly on the treadmill.  Could have gone faster/longer, just having a hard time doing this monotonous machine 4 days in a row.  Can't wait to get back outside...hoping it's tomorrow, however the forecast is freezing rain. 

Also did 30-minute leg work-out.  Signing up for a 10-miler a week from Saturday.  It's being advertised as the most challenging in New England (big hills). 

Today was a real test.  I really wanted to run outside, but the streets were just too icey.  Took it to the treadmill for the 5th straight day.  Decided I must do speed work.  Just didn't feel an ounce of it in my legs...determined to do it anyway.

Mile 1:  9 minutes- sluggish

Mile 2:  8 minutes- more effort than usual

Mile 3:  7 minutes- felt border line tempo

Mile 4-5.75:  6:15 pace for 1.75- had decided to push it for 3 miles...couldn't hang on

.25 miles:  jog

Mile 6:  6 minute pace for .50 miles, .50 jog

Mile 7:  6 minute pace for .50 miles, .25 jog, .25 again at 6 minute pace

Mile 8:  9 minute mile

Overall, able to get 3 miles of "speed work" done, but it was not pleasant at all.  Glad I did it.  Hope to get a long run in tomorrow...outside! 

Was determined to get outside today...low 20's w/15 mph winds.  Felt ok for the first 7-8 miles, kept about a 7:15 pace.  However, mile 8 or so my sweat started to freeze and the winds really picked up.  I slowed things down to about an 8 minute pace and was absolutely miserable.  By mile 11 mile under layer was frozen and I was at about a 9 1/2 minute pace.  Just glad to finish this one.  Total of 12.5 in 1:41:32 (8:07 pace)

Not a great week for running...bad sleep, eating, and weather week.  Got my work-outs in, but definitely not a "feel good" week. 

rest.

Surprised to find it in the 50's today.  Had no appointments in the afternoon, so took an extended lunch to run a 20-miler.  Warmed up 1 mile and then ran 18 at an overall pace of 7:12/per mile (2:09:40) and then "cooled down" for a mile.  Ran the route towards Morris which used to seemed quite "hilly".  Compared to my new routes, it has become quite easy.  Kept most of the run just over a 7 minute pace, but really lost steam on mile 19 (no fuel or water during the entire run).  Overall, I'm happy with my endurance and feel as though my speed work will need to be my focus this go round in helping to improve my marathon time. 

Back on the treadmill today after 3 1/2 hours of sleep last night.  Ran 2 @ 9min pace, 2 @ 8min pace, 2 @ 6:48 pace and .5 @ 9min pace.

Felt fine, considering lack of sleep + a 20-miler yesterday...off to take a final.

Did a 30-minute leg work-out followed by 10 miles on the treadmill.  Did a progressive run for the first 7 miles in 53:10 (7:36 pace).  Was embarassingly sweaty, so changed shirts and ran 3 more at an 8 minute pace.

Weight:  181.5 lbs.

Used treadmill at gym and did 6 x 1mile repeats (6 minute pace) + warm-up and cool-down.  Jogged .25 miles between repeats...10 mile total.

Started the work-out with the intention of mixing in a couple of mile repeats.  Felt good, so kept doing them.  Might affect my 10-mile race on Saturday, but I've decided to just treat the race as an extended tempo run.  My overall goal is improvement for Boston, so the work-out's more important than pr's. 

2 miles on the treadmill + 1/2 hour of upperbody weights.  Hopefully I'll have energy for the race tomorrow morning.  I'm a little sleep deprived. 

Family has arrived, so the Christmas festivities are officially in play. 

Well, the race today was postponed due to inclimate weather.  Started an attempt to run outside this morning...too dangerous.  Went to the gym and decided to do a tempo run on tm at a 6 minute/per mile pace.  Made it to 3-miles fairly easy, so decided to continue on towards a 4th.  At 3.5 miles, thought 5 might be possible.  At 3.75 miles, began to second guess it.  At 4-miles decided to pursue mile 5, but stop immediately if my form were to begin to suffer.  Learned alot about myself on mile 5.  Just as as was about to give in (4.3 miles), I began to experiment with my stride.  By the time I reached 4.5 miles, I was beginning to regain a little strength (felt like I was doing less work).  I almost wondered if the treadmill had slowed down (it does that when you do not keep up with programmed pace).  Finished mile five successfully and then slowed to a 10 minute pace for .50 miles.

After slowing for 1/2 mile, sped back up to marathon goal pace (6:48) for .50 miles and was pretty beat.  Slowed back down for another .50 miles and then picked it up again to mp for a mile this time (was happy to see I was regaining strength).  Cooled down for final 1/2 mile.  Did 9-miles total (including warm-up outside).  Felt like a made the most of a rotten day. 

rest

Trying to make the most of running indoors.  Did a little bit of speedwork today.  Started with a progressive warm-up, beginning with a 9 min/mile pace up to 6 min/mile (for 2 miles). 

Then I began a Yasso 800 workout on the treadmill (1 incline), starting with a speed that would be impossible to maintain for 10 sets.  Just wanted to see how far I could take it.  Kept a 5:30 min/mile pace for 6 sets (1/2 mile each) with .25 mile jog in between sets.  On set number 6, my form began to suffer, so I took a 2-minute break to get water.

Jogged another .25 and then did a mile at 6 min pace, jogged another .25 and did a second mile at 6 min pace (which finished the distance expected in a Yasso 800).  Jogged a final mile.

Total of 10 miles.  I'm beginnning to feel a little bit of explosiveness in my legs.  Speedwork on the treadmill is probably not ideal, yet it's forcing me to keep a certain speed  and seems to be helping me with form.  The 50-60 miles weeks also seem more condusive for speedwork.  When the weather breaks, I plan on getting a good endurance week or two in.  I'll just try to be flexible with whatever I can get in a this time of year. 

Weight:  182 lbs

Got 2 new pairs of shoes and broke one out today.  Decided to get a shoe with a little more support until my foot feels 100%.  I'm at about 95% now...much better than mid-November when I was really feeling pain. 

Back to the treadmill, however, the weather looks to be breaking.  Ran 8 miles...2 as a progressive warm-up, 5 at 6:53/per mile pace, and the final mile in 6 minutes flat.  Also, spent 20 minutes doing upperbody/weights.  Can't wait to get back outside!  May do a long run the day after Christmas.

nothing special today...a brief few minutes with weights + 3.5 miles on the treadmill.

Starting to get an upset stomach, hopefully it won't turn into anything nasty.  If I can hang on through tonight (2 sermons), I'll be ok.

24 hour flu.

Just getting over the flu.  Haven't had a solid meal since Tuesday night.  Streets were clear enough for a long-run, but I haven't recovered enough strength to make it happen.  Ran 12.5 miles in 1:38:06 (7:51 pace).  It was mid to high 20's with a gentle breeze.  I've used the illness time to inspire me to get back into a nutrition training plan.  Need to cut out deserts and cut back the soda.  Think I'll lose 6-8 pounds in a month. 

Although I wasn't up to eating, was still able to participate in the worship/celebration and open presents with the family around the tree. 

Kind of paid for yesterday's run...still sick.  Will sit out today and tomorrow.  Figure the rest might be good for me anyhow. 

rest

Still depleted from last week's illness.  Ran 2 miles on the treadmill...did 20-minutes weights.  Am beginning to eat a little better, but can still only stomach half-size meal portions.  I'm looking forward to regaining energy and strength.  Hopefully, the "rest" will help in the long-run.  Might do a 5-mile road race on Thursday...only if my energy is back by then.  It's another very hilly course. 

Back on the treadmill.  Missed a great streak of good weather due to illness.  Felt about 90% today...good enough to do a little speed work.  Jogged 2 miles warm-up, did 3 x 1 mile repeats at a 5:45 pace (1 incline).  Jogged 1 cool down mile.

Energy was high enough to continue workout, but I felt it would be wise to ease back into things.  Want to get back to my 10-mile per/day average starting with the New Year.  Would be great to get back to 270-300 mile average for Jan/Feb/March.  December was rough with the weather/illness/foot issues, yet I've made it back to almost full health without losing too much fitness...don't mind the cold, but can't wait for later sunlight!

Nice strong finish to the year.  Due to another snowstorm, back in the gymn on the treadmill.

1st 3 miles:  Began at 10 min/mile pace and increased 3 notches every quarter mile.  Overall, just over a 7:45 avg.

2nd 3 (.1) miles:  Ran a 5k in 17:48.  Not a time I've been able to achieve outdoors and may not accurately reflect my realistic speed right now, yet still happy with the effort.

Last 3.9 miles:  Another progressive run, peaking at 6:48 (mp) and remaining there for the final mile.

Logged a total of 1946 miles this year, dating back to May.  I did not log Jan-April, yet a conservative guestimate would give me 100 miles in January, 120 miles in February, 150 miles in March, and 180 miles in April.  This would give me approximately 2,500 miles for 2008.  My best guess for 2007 would be 300-400 miles total.  My best guess for 2006 would be around 200-300 miles total.  I began the year weighing in at 205 lbs, so have lost a total of 26 1/2 pounds.  Lord willing, I hope to build upon this new base and have fun in 2009 experiencing new places/races and establishing new records and goals.  The focus for now is Boston (sub-3), then for the first time I will shift focus towards improving times in local road races and staying healthy/balanced. 

Weight:  178.5 lbs.