sub-3 or blow-up trying

Rest.  May do a long run tomorrow.  My plan was to go for it at the end of the week, but the forecast says snow.  Might as well go for it since my morning is free and I definitely don't want to get stuck on the TM next weekend for 20-miles. 

Temps in the low 30's, full sunshine, and light breeze.  Measured out a hilly course I had estimated to be 9-miles and it came out to be 8.75.  Ran 1 mile warm-up, followed by the course  loop, followed by 1-mile break + gatorade, followed by course, and then a cool-down mile...20.5 total.

1st loop:  8.75 miles in 59:32/6:48 pace (ran final mile of the loop in 6:52/flat terrain)

- 1 mile jog-

2nd loop:  8.75 miles in 59:43/6:49 pace (ran final mile in 6:48)

Extremely pleased with todays run.  It incorporated fairly strong hills and I was able to keep a total of 17.5 miles just under my marathon goal pace.  The human body is amazing for me to finish both portions within 11 seconds of one another.  Proud of my last mile on the second loop.  It was into a fairly strong head-wind and I was determined to keep it under marathon goal pace.  Today was a major step forward. 

Would have been a nice day to run outside...just wasn't able to find or make the time.  Ended up doing 10 miles on TM this evening at home.  Kept a nice slow pace (8:20) for recovery. 

Got a new pair of trainers today I hope to use for Boston.  Felt pretty good.  Light weight made it difficult for me to stay slow while trying to stay in recovery mode.  Snowing outside, so did a quick 5 on the TM + upperbody weights...progressive run, starting at 9min pace and working up to 7:20.  Plan to run again in the evening...

5 more miles on TM, recovery pace.

My original plan was to do 1-mile repeats.  As my endurance has increased, I'm recognizing the need to mix in a little speedwork for stronger leg turnover.  Almost had a window of time to go outside, but a drop-in came by the office.  OK- glad I was there to help.  Switched workout plan to TM.  Within half mile at 5:45 pace, realized my legs weren't ready.  Still not fully recovered from Monday's workout.  Switched to a steady 5-mile run @8min pace w/4-5 strides at 5:45 pace mixed in.

5 more miles after dinner at comfortable pace of 7:24.  Hope the legs will feel fresher tomorrow.  If so, will shoot for some mile repeats. 

10 miles on TM...plan on a longer run tomorrow with Ed, so decided not to do "speed work".  Instead was able to get in some quality MP miles...

1.5 mile warm-up:  Progressively worked way up to 6:58 mile pace

5 projected MP miles:  incorporated 5 hills for .25 miles each @ 1%, 2%, 3%, 4%, 5%

- quick break to switch shoes-

3.5 finish:  .5 @ MP, 2 @ 8min pace, and final mile at 6:40 pace

Still felt strong at the end. 

AM:  Ran with Ed this morning.  High teens w/a moderate breeze.  Temp's felt like 7 degrees.  Did the hilly route past Popi's and by the lake.  We kept a fairly good clip until about mile 8...Ed's leg began to stiffen.  We slowed down just a tad, yet kept a descent pace until the end of our route.  Overall, 12.5 miles in 1:36:06 (7:41 pace).  Plan a few more miles after lunch...

PM:  Home with the kids.  Once our youngest was down for a nap, went to the basement for a TM workout...

1-mile warm-up:  8 min pace

4-mile run w/hills:  6:48 pace with 4 x .4 mile hills (1%, 2%, 3%, 4%)

2-mile cooldown:  Still felt strong at the finish

Plan to cut miles back a bit in the upcoming week- maybe 60 or so.  The mileage is feeling comfortable, yet I want to regroup with an "easy week" before my next slight increase in mileage.