sub-3 or blow-up trying

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.