sub-3 or blow-up trying

rest.  30 minutes of crunches/core work.

Hail, sleet, and snow outside.  Was hoping to finally get my first track work in since October, but that's not going to happen.  Back on the TM.

Now that my mileage is up and endurance has significantly improved, I need to get the leg turnover up to speed.  Plan on doing mile repeats at least once a week while maintaining good mileage.  By the end of the month would like to be able to do 5:45 pace for 7 miles.  Today was my first day back at them in about a month, so was careful to ease the speedwork...

Warm-up:  1 mile

Mile repeats:  2 x 1 mile at 5:45 pace (.25 jog between)

Jog: .25 miles

Half mile repeats:  2 x .5 miles at 5:45 pace (.25 jog between)

Jog:  .25 miles

Quarter mile repeats:  3 x .25 miles at 5.45 pace (.25 jog between)

Cool-down:  1 mile

Finished off the work-out with squats, leg curls, leg extentions, leg press, and calf raises...finally retired my trigons (squeezed 2 extra runs out of them...very hard to give them up, but it's time)

Ran 7.75 miles on the TM.  5 of them at MP (6:48).  Overall, I feel as though I've made strong improvement over the past month in endurance.  Now I'm hoping to get some snap back in the legs. 

Pleasant day outside.  Was able to get a quick run in...did 7.5 @ 7:50 min pace.  Also did 20 minutes of upperbody work at the gym.  Guys were teasing me today about my speedwork yesterday.  Must have come across a little intense.  Hope to run again later in the day...have meetings until 9:30, so hopefully I'll still have a little energy...

Hit the TM for 7.5 miles...1 mile warm-up @ 8:30/min pace, then 5 miles @ 7:10/min pace (1 @mp), and 1.5 mile cooldown at 8:30 pace. 

Ran with Rick outside in a drizzling rain.  Nice, slow pace for 6 miles.  Again, evening full of meetings.  Hopefully I'll get in an evening run.  I'm a bit tired today, so will definitely take things easy.

Ran 4 miles on the TM at a 7:41 pace.  Felt a little sore, so kept things short and sweet.

Absolutely no time to run during the day...

Hit the TM at 10:45pm...ended up with a descent workout...

3-mile progressive warm-up, starting at 10min/mile pace and working up to 5:45/min pace.

- 2 minute break-

3-miles at a 6min/mile pace (18min total)

- 2 minute break-

4-mile "cool-down" at 8:30 pace.

Again, now that I'm beginnning to get a handle on the mileage, trying to slip a little speedwork in again.  Before this week, hadn't done 6min pace for a while.  Breathing's easy, just need to get the legs snapping again.  Overall, 10-miles for the day and feeling good.  If I feel ok tomorrow might get a few mp mile in...

Lost my window of time today when a 2:30 dentist appointment didn't get out until 5.  Debated whether or not to run tonight at 10pm...really tired and don't want to ruin tomorrow's running.  Will do a double tomorrow instead.  Have a memorial service in the morning...covering for someone in a nearby community.

Did a few crunches and leglifts while watching the news this evening. 

Good day of running thus far.  Ran 3-miles on my own as a warm-up.  Joined Ed for a 15-miler (14.9) on a killer course we had done once previously in the Goshen hills.  The first 7-miles was pretty much all uphill (we added 1.5 miles from our previous run), followed by rolling hills for the second half.  We kept a pretty good stride throughout.  Three months ago we ran this route at an 8:18 pace...today we kept a 7:43 pace.  My legs were really burning at the end.  Hope to get a few in later to push me over 70 for the week.  Not a bad week of mileage, considering I missed 2 days...