sub-3 or blow-up trying

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.