sub-3 or blow-up trying

rest

Trying to make the most of running indoors.  Did a little bit of speedwork today.  Started with a progressive warm-up, beginning with a 9 min/mile pace up to 6 min/mile (for 2 miles). 

Then I began a Yasso 800 workout on the treadmill (1 incline), starting with a speed that would be impossible to maintain for 10 sets.  Just wanted to see how far I could take it.  Kept a 5:30 min/mile pace for 6 sets (1/2 mile each) with .25 mile jog in between sets.  On set number 6, my form began to suffer, so I took a 2-minute break to get water.

Jogged another .25 and then did a mile at 6 min pace, jogged another .25 and did a second mile at 6 min pace (which finished the distance expected in a Yasso 800).  Jogged a final mile.

Total of 10 miles.  I'm beginnning to feel a little bit of explosiveness in my legs.  Speedwork on the treadmill is probably not ideal, yet it's forcing me to keep a certain speed  and seems to be helping me with form.  The 50-60 miles weeks also seem more condusive for speedwork.  When the weather breaks, I plan on getting a good endurance week or two in.  I'll just try to be flexible with whatever I can get in a this time of year. 

Weight:  182 lbs

Got 2 new pairs of shoes and broke one out today.  Decided to get a shoe with a little more support until my foot feels 100%.  I'm at about 95% now...much better than mid-November when I was really feeling pain. 

Back to the treadmill, however, the weather looks to be breaking.  Ran 8 miles...2 as a progressive warm-up, 5 at 6:53/per mile pace, and the final mile in 6 minutes flat.  Also, spent 20 minutes doing upperbody/weights.  Can't wait to get back outside!  May do a long run the day after Christmas.

nothing special today...a brief few minutes with weights + 3.5 miles on the treadmill.

Starting to get an upset stomach, hopefully it won't turn into anything nasty.  If I can hang on through tonight (2 sermons), I'll be ok.

24 hour flu.

Just getting over the flu.  Haven't had a solid meal since Tuesday night.  Streets were clear enough for a long-run, but I haven't recovered enough strength to make it happen.  Ran 12.5 miles in 1:38:06 (7:51 pace).  It was mid to high 20's with a gentle breeze.  I've used the illness time to inspire me to get back into a nutrition training plan.  Need to cut out deserts and cut back the soda.  Think I'll lose 6-8 pounds in a month. 

Although I wasn't up to eating, was still able to participate in the worship/celebration and open presents with the family around the tree. 

Kind of paid for yesterday's run...still sick.  Will sit out today and tomorrow.  Figure the rest might be good for me anyhow.