sub-3 or blow-up trying

rest.

Had a block of 2 1/2 hours free in the afternoon.  Decided it was too cold to run outside (I still don't own any long running pants).  Went to the gym and did leg workout for 30 minutes with weights- squats/calves/extensions/presses.  Decided to give the treadmill a shot.  Began a progressive run, moving pace up every mile.  Did 7.3 miles in the first 60 minutes (8:13 overall pace).  Machine shut maxes out in an hour.  Started it up again and held marathon pace for 7 miles (48:10/6:53 pace).  14.3 miles total.

Weight:  179 lbs (Finally coming back down)

Did a 6-mile progressive run on the treadmill.  Started at 9 minute pace and increased speed every 1/2 mile.  Ran miles 5 and 6 at mp (6:53).  Overall time of 46:34 (7:46 pace).

Was really hoping to get outside today.  It was warmer, but raining.  Really debated going out and getting soaked, but decided it wasn't worth it- too many people are catching colds around here.  Back on the treadmill.  Did a 10-mile progressive running, finishing off the final four miles under mp (6:50 pace).  Total time of 1:13:46 (7:22 pace).

Weight- 181.5 lbs

Ran 5 miles slowly on the treadmill.  Could have gone faster/longer, just having a hard time doing this monotonous machine 4 days in a row.  Can't wait to get back outside...hoping it's tomorrow, however the forecast is freezing rain. 

Also did 30-minute leg work-out.  Signing up for a 10-miler a week from Saturday.  It's being advertised as the most challenging in New England (big hills). 

Today was a real test.  I really wanted to run outside, but the streets were just too icey.  Took it to the treadmill for the 5th straight day.  Decided I must do speed work.  Just didn't feel an ounce of it in my legs...determined to do it anyway.

Mile 1:  9 minutes- sluggish

Mile 2:  8 minutes- more effort than usual

Mile 3:  7 minutes- felt border line tempo

Mile 4-5.75:  6:15 pace for 1.75- had decided to push it for 3 miles...couldn't hang on

.25 miles:  jog

Mile 6:  6 minute pace for .50 miles, .50 jog

Mile 7:  6 minute pace for .50 miles, .25 jog, .25 again at 6 minute pace

Mile 8:  9 minute mile

Overall, able to get 3 miles of "speed work" done, but it was not pleasant at all.  Glad I did it.  Hope to get a long run in tomorrow...outside! 

Was determined to get outside today...low 20's w/15 mph winds.  Felt ok for the first 7-8 miles, kept about a 7:15 pace.  However, mile 8 or so my sweat started to freeze and the winds really picked up.  I slowed things down to about an 8 minute pace and was absolutely miserable.  By mile 11 mile under layer was frozen and I was at about a 9 1/2 minute pace.  Just glad to finish this one.  Total of 12.5 in 1:41:32 (8:07 pace)

Not a great week for running...bad sleep, eating, and weather week.  Got my work-outs in, but definitely not a "feel good" week.