sub-3 or blow-up trying

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!