sub-3 or blow-up trying

rest.

Surprised to find it in the 50's today.  Had no appointments in the afternoon, so took an extended lunch to run a 20-miler.  Warmed up 1 mile and then ran 18 at an overall pace of 7:12/per mile (2:09:40) and then "cooled down" for a mile.  Ran the route towards Morris which used to seemed quite "hilly".  Compared to my new routes, it has become quite easy.  Kept most of the run just over a 7 minute pace, but really lost steam on mile 19 (no fuel or water during the entire run).  Overall, I'm happy with my endurance and feel as though my speed work will need to be my focus this go round in helping to improve my marathon time. 

Back on the treadmill today after 3 1/2 hours of sleep last night.  Ran 2 @ 9min pace, 2 @ 8min pace, 2 @ 6:48 pace and .5 @ 9min pace.

Felt fine, considering lack of sleep + a 20-miler yesterday...off to take a final.

Did a 30-minute leg work-out followed by 10 miles on the treadmill.  Did a progressive run for the first 7 miles in 53:10 (7:36 pace).  Was embarassingly sweaty, so changed shirts and ran 3 more at an 8 minute pace.

Weight:  181.5 lbs.

Used treadmill at gym and did 6 x 1mile repeats (6 minute pace) + warm-up and cool-down.  Jogged .25 miles between repeats...10 mile total.

Started the work-out with the intention of mixing in a couple of mile repeats.  Felt good, so kept doing them.  Might affect my 10-mile race on Saturday, but I've decided to just treat the race as an extended tempo run.  My overall goal is improvement for Boston, so the work-out's more important than pr's. 

2 miles on the treadmill + 1/2 hour of upperbody weights.  Hopefully I'll have energy for the race tomorrow morning.  I'm a little sleep deprived. 

Family has arrived, so the Christmas festivities are officially in play. 

Well, the race today was postponed due to inclimate weather.  Started an attempt to run outside this morning...too dangerous.  Went to the gym and decided to do a tempo run on tm at a 6 minute/per mile pace.  Made it to 3-miles fairly easy, so decided to continue on towards a 4th.  At 3.5 miles, thought 5 might be possible.  At 3.75 miles, began to second guess it.  At 4-miles decided to pursue mile 5, but stop immediately if my form were to begin to suffer.  Learned alot about myself on mile 5.  Just as as was about to give in (4.3 miles), I began to experiment with my stride.  By the time I reached 4.5 miles, I was beginning to regain a little strength (felt like I was doing less work).  I almost wondered if the treadmill had slowed down (it does that when you do not keep up with programmed pace).  Finished mile five successfully and then slowed to a 10 minute pace for .50 miles.

After slowing for 1/2 mile, sped back up to marathon goal pace (6:48) for .50 miles and was pretty beat.  Slowed back down for another .50 miles and then picked it up again to mp for a mile this time (was happy to see I was regaining strength).  Cooled down for final 1/2 mile.  Did 9-miles total (including warm-up outside).  Felt like a made the most of a rotten day.