sub-3 or blow-up trying

Full day today...church, sledding for 2 hours with family, and a 2.5 hour run with Ed.  Did 18 miles through toughest hill course (Goshen) with 8:10 pace.  Most of the route was under 8 minutes, but we got caught up with ice and fatigue in the last 2-3 miles.  Good solid effort.

Off to watch the superbowl with a few friends. 

AM:  45-minutes of weights (legs) + 3 miles on treadmill at 8:15 pace.

PM:  6.25 miles on the TM, incorporating hills

Mile 1:  8:30 pace (1.5% for .6, 6% incline for .4)

Mile 2:  same as above

Mile 3:  8min pace (1.5 for .6, 6% for .4)

Mile 4:  same as above

Mile 5: 8 min pace (no hill)

Mile 6:  7:30 pace (1.5 for .6, 6% for .4)

.25 cooldown

Felt descent after 18-miler yesterday.  Diet has been good except for 2-3 handfuls of Fritos during the Superbowl. 

A bit of a snow storm again today.  So yes, back on the treadmill.  Did a bit of a progressive run- 8:30, 8min, 7:30, 7min, and last 4 miles at 6:45 pace.  8 miles total.

Good diet for past 24-hours.

Still quite icy in the roads.  Don't mind trying to run in cold, but not when rolling hills are icy.  May get some warmer weather this weekend.  Ran 4 miles as a recovery type run at the gym (9min, 8:30, 8min, 8min).  Hope to run later in the day...

Continued in a recovery mode.  Tired today with a poor night of sleep + full week at church.  Ran a nice easy segment on TM- 8min, 7:30, 7min, 6:30, 8min- 5 miles total.  Hope to get some type of speed work in tomorrow and a long-run on Saturday. 

No opportunity to run today.  Drove up to MA to meet with 2 close family friends who are in the ministry.  Both are doing well and provide a strong sense of accountability as we share about family, ministry, and living out our lives for God.  Got some great laughs in as well.

Went out to dinner with family.  It's been a descent week of running thus far and the weather looks cooperative for a strong weekend of running.  Thus, the day of rest might work in my best interest.  Plan a strong tempo run tomorrow + a 20-miler on Saturday.  Still on pace for a 70 mile week. 

Low 20's, but clear roads, so took a shot at a tempo run outdoors.  Started with 2 mile warm-up.  Ran the hill route towards Morris...

1st 4.5 miles:  29:47/6:37 pace (1st 2 miles in 12:00min before hitting the uphill climb)

- 2 minute break-

2nd 4.5 miles:  29:04/6:28 pace (Last mile flat in 6:48, followed by 1-mile cool-down)

Overall, ran the two tempo's in 58:51 (6:32 pace).  Very happy in that my legs could never really get warmed up.  Think this could have translated into a faster time with less clothing on a warmer day.  I plan on doing this route once more in hopes of breaking 6:30 pace and then will begin to string the 2 runs together without a 2-minute break in the middle.  My focus this month will be endurance.  Distance is still a bit uncomfortable at this stage. 

A little enlightenment at the running shoe store today.  Apparently I have been running for the past 14 months in shoes a full size too large for me.  Had a pro fit me for the first time rather than just try on my own shoes and walk out the door.  He measured, remeasured, had me run outside, and couldn't believe I had been running in shoes with so much wiggle room.  Might explain my "hot foot" last November. 

Low to mid 20's outside with a 8-10 mph breeze.  Brisk, yet very do-able.  Ran a 20-miler with Ed.  Did the hill route towards Morris 2x. 

1st 10 miles:  1:14:04/7:24 pace (killer hill at the end with a 9% incline)

- 1 minute gatorade break-

2nd 10 miles:  1:14:38/7:28 pace (held pace, but had to fight a little more w/wind)

Overall, ran it in 2:28:42/7:26 pace.  Strong pace, considering the hills.  Finally starting to get my endurance back. Still had a fair amount in the tank when we finished.  Next long run might begin to incorporate some marathon pace miles.