Doesn't Get Easier

Recovery 4 mi on TM (8:32 avg) followed by strength training (lower body).

Afternoon: Over hilly course did EP 1 mi, MP to TP 5 mi (6:58 avg), EP 3 mi.  Good weather.  Strongest I've felt in months.

Morning:  LP 11 mi (7:51 avg).  LP is long pace with increasing speed.  Temp in 60s.  Some typical morning aches and hamstrings were tight at the end.

Afternoon: strength training (upper body & core)

Recovery run (8:20 avg) on grass trail.  Did some plyometrics at half way point (2 sets of 5 exercises).  Temp in 80s.  Everything felt OK.

Morning:  EP 7 mi (7:54 avg) w/ last 4 mi faster (7:30 avg).  I try to start slow on morning runs until the stiffness goes away.  Temp in low 60s and humid.  Our three girls are coming back home tonight after spending three days with their cousins.  I'm looking forward to seeing them and watching Phelps on the tube.

Afternoon:  EP 5 mi (7:47 avg) followed by core work.

REST

We spent 6 hours walking around the state fair.  Great weather and we all had a lot of fun.  Mmmmm....fair food. 

LP 17 mi (7:54 avg) with gradual increase in speed.  Temp in 60s, sunny, low humidity.  Water only with no food before or during run.  Legs felt a little dead because of time at state fair yesterday.

REST

EP 9 mi (7:43 avg) over hilly course.  Charged up some of the hills.  Temp was hot, sunny, and humid.  As usual focused on form, staying relaxed and gliding over ground.  Particularly on ups and downs.  You know, all that good stuff like "work with the hill" and "flow like water".

Morning:  LP 12 mi (8:03 avg), last 4 mi faster (7:25 avg).  Started out slow first 3 mi (8:51 avg) as legs were stiff and a little sore.  Temps in 60s and humid.

Afternoon:  Strength training 

Recovery 6 mi (8:55 avg) on TM.

Morning:  EP 6 mi (8:34 avg)

Afternoon:  EP 7 mi (8:12 avg).  Temp around 70, humid, and cloudy with mist.

Recovery/EP 5 mi (8:00 avg).  Nothing fancy.  Temps in 80s, humid, and sunny.

LP 18 mi (7:47 avg) over hilly course and gradually running faster during run.  Drank only water before and during run.  Temp 70, sunny, and low humidity.  Concentrated more on running form after 15 mi mark (relaxed, keeping cadence high, moving arms, and lifting feet).  At the end I felt like I still had plenty left in the tank.  Some light stretching afterward.

Strength Training

EP 3 mi, TP 5 mi (6:32 avg), EP 2 mi.  Getting lungs and legs use to running faster again took some time during the tempo run.  I've felt that way before at the start of tempo training and it takes about 3 weeks to lose it and get the body to relax (or at least I become more aware or tolerant of the feelings).  I think it was Mark Allen who said that the body becomes more hyped up and enters a different state when speed training is introduced to training.  That's definitely true.

AM:  Recovery pace 2 mi to warm up and then EP 5 mi over some rolling hills (8:17 avg overall).  Looking forward to a run at noon.

PM:  EP 1 mi, Fast EP 6 mi (7:22 avg), EP 1 mi.  Since I didn't run a full 15 mi this morning in one go, I decided put in a faster than normal pace during this run.  I continue to focus on making progress in stride efficiency.  I might do some strength training this evening.  See how I feel.

Recovery pace 7.5 mi (8:19 avg).  Very exciting stuff.  I still haven't grown to appreciate recovery runs, but every book out there claims that the hard-easy approach is the way to go. 

AM:  EP progression 7.5 mi (7:55 avg).  Temps in upper 60s and very humid.  Planning another run at noon.

PM:  EP with TP fartleks 7 mi total over hilly course (7:24 avg).  Temps in 80s, humid, and sunny.  Legs were fried at the end of this run. 

AM:  Recovery 6 mi (8:35 avg) followed by core work. 

AM:  LP 17 mi with fast finish (7:28 avg, 130 HR avg).  Temp in 60s and sunny.  Ate food before and during run.

REST

PM:  EP 15 mi (7:26 avg, 139 HR avg).  Temps in 80s, humid, partly sunny, and windy.  Due to weather I made this a Maffetone run where I tried to run as fast a pace possible, but keep my heart rate in the 80-85% range.  The weather messed up my pace a bit, but I'm satisfied.

AM:  Recovery pace 2 mi + EP 3 mi with fast finish (8:10 avg).  Core work.

PM:  EP w/ 6 strides (7:54 avg, 125 HR avg).  Temp in 80s, humid, and sunny.  Difficult run due to weather.  Probably going to be stiff after this one if I don't get some fluids.

AM:  EP 2 mi, TP 5 mi (6:43 avg), EP 2 mi (7:21 avg, 126 HR avg).  Legs were too tired to go during tempo and a strong headwind didn't help matters either.  No big deal, but amazing how a stiff wind in the face can make you feel.  Felt like I had a parachute attached to me.

PM:  Recovery 6 mi (8:53 avg).  Left calf was dishing out some humble pie so I didn't push it.  Thankfully, it didn't get any worse during the run.  I'll put it on ice and probably run with the hamsters tomorrow.

PM:  Recovery 2 mi, EP progression 4 mi (8:11 avg).  Left calf was a little tight first mile, but then was no problem.  With the exception of that I felt very good and can feel the changes aerobically and stamina speaking.

AM:  LP 18 mi with a couple TP miles mixed in (6:30 avg) to blow off stored energy and did 7 strides during last two miles (7:35 avg, 130 HR avg).  My butt was dragging the last three miles, but my heart rate remained very tame.  I only had water to drink before and during run.  Left calf was tight first two miles, but then no problem.  Temps in low 50s and foggy.

Recovery 2 mi, EP 4 mi over rolling hills (8:18 avg).  I feel myself recovering more quickly once again.

Fast spinning 30 min followed by strength training.

AM:  Slow 2 mi then EP 5 mi progression down to 7:00 pace (7:51 avg, 120s HR avg).

PM:  8 mi good steady clip with goal to keep HR around 145 (7:00 avg, 137 HR avg).  Temps in 50s and cloudy.  One pit stop.  I was really feeling good once I got to breathing deeply and HR settled.

AM:  EP 6.5 mi, first 2 mi real slow and progressing to 7:30 (7:56 avg).  Temps in 40s!  Yee-ha!! 

PM:  EP 2 mi, 6 x 400m Steep Hill Repeats, EP 2 mi working the hills on the way back (8:02 avg, 126 HR avg).  Temps in 60s and sunny.  It would have been a great run if it wasn't for the hills!  I can't believe Kenyan runners can do 20 or more repeats.

AM:  Slow 4 mi before heading to men's Bible breakfast.

PM:  Slow to EP 7 mi + 8 x 30 sec. bursts w/ 2 min RI (7:54 avg).

AM:  Slow to EP 6.25 mi (8:27 avg).  Temps in low 60s and humid.  Just couldn't get into this run.  The increase in mileage has created some random twinges and aches in new places around my body.  I've always found Thursday to be my toughest day physically and mentally.  Hopefully the afternoon run will feel better.

PM:  EP 7 mi faster during middle 4 miles (7:45 avg, 124 HR avg).  Warm and humid.  I felt crummy the first 1-2 miles, better at the quicker pace, and then tired/crummy again at the end at a slower pace.  Interesting. 

PM:  EP 6 mi (7:51 avg).  Temps in 70s and raining.  Slept about 9-10 hours last night and legs felt very responsive today. 

Goal: EP 2 mi, PMP 12 mi (6:50-7:00 pace range), EP 2 mi.

Results: EP 2 mi, PMP 11 mi (6:53 avg, 6:48-7:02 range, 150 HR avg), EP 3 mi (overall 7:22 pace, 142 HR avg).

Comments: Temps around 70, 94% humidity, and overcast.  Legs felt a little soft and not as lively as yesterday, but not tired either.  I lost sleep last night because our oldest daughter came down with the stomach flu.  I ate food before the run and took 2 GU during.  HR increased quickly due to temp and humidity (my nemesis).  I knew this was going to be a toughy because my heart rate was in the threshold zone by the fourth mile.  I accepted that and decided to plow through it as long as I could.  My form was really sloppy the last 3 miles at PMP but I held pace (6:53 avg).  However, I had enough and called it one mile short of goal.  Fluid loss was running high.  Overall, I have to resconsider whether the PMP is a realistic goal for a marathon 6 weeks from now.  Today tells me "NO".  Some excuses are I'm running higher weekly mileage, increased the quality this week, lack of some sleep, and weather wasn't ideal.  As ususal, it will probably be a race day call.

Fast spinning 30 min + strength training.

AM:  EP 6 mi progression (8:02 avg).  Cool and dry morning.  Perfect for running.

PM:  EP 1 mi, MP 5 mi (6:53 avg, 130 HR avg), EP 1 mi.  Temps in low 60s, sunny, and cool wind.  Heart rate remained low during MP section versus what happened last Saturday.  Knees are stiff today.

AM:  EP 6 mi progression run (8:07 avg).

PM:  EP 2.5 mi with strides, IP 5 x 0.75 mi with 0.25 mi RI (4:27 avg split, 4:24-4:32 range, 147 HR avg), and EP 1.75 mi.  As usual, I went out too hard for the first 2 reps and ended up slower for the last rep.  A range of 8 sec. is probably on the high side.  I'll have to pace myself better next time and might need to cut down the recovery because my heart rate did not reach the IP area.  Temps in the 70s, sunny, and slightly windy.

AM:  Slow 4 mi before heading to bible study before work.  Legs were fine, but I'm tired my friends.  I need to get some more sleep tonight.

PM:  Slow 6 mi progression to easy pace (7:58 avg).  Temps in 70s and sunny.  Hard to go back to the desk with this type of weather. 

AM:  Easy 1 mi, TP 5 mi (6:27 avg, 6:17-6:37 range, 143 HR avg), Easy 1 mi, MP 3 mi (6:53 avg overall).  The run was filled with ups and downs.  Felt great one mile and then sluggish the next.  I bailed on the tempo run early because I felt my right hamstring getting testy.  That's usually a sign of form break down for me, leaning forward or over striding.  So I took a 1 mile breather and then ran marathon pace the rest of the way.  Focused on cadence and moving the legs fast, which stopped the hamstring from barking.  I'll have to see how it feels during the run later today.

PM:  Slow to Easy 5 mi (8:10 avg) 

Slow to Easy 6 mi.  Nothing fancy.

Easy 14 mi, PMP 2 mi, Easy 5 mi (7:43 avg, 121 HR avg).  Water only with no food before or during run.  Temps in low 60s, low humidity, and sunny.  Felt great with the exception of left hamstring being testy.  Late this past week it was my right hamstring.  That didn't lead to anything, but now my left one was causing some issues during today's run.  Hopefully it clears up during my rest day.  Next week is a down week. 

Rest & strength training.

AM: Slow recovery 6 mi (8:44 avg).  Lower left hamstring still bites once and a while, but doesn't get any worse unless I speed up.  Will take it easy this week and drop the speed work that was scheduled.

PM: Slow recovery 4 mi (8:36 avg).

AM: Slow recovery 10 mi (8:32 avg).

AM:  Slow recovery 4 mi (8:42 avg) + Strength training.  Injury is feeling better.  Replacing ice with heat therapy.

PM:  Easy 6 mi (7:51 avg).  Temp around 70 and cloudy.

AM:  Slow to Easy 8 mi (8:11 avg).  I had no pain issues in the injury area, but could tell that part of my leg was a little gimpy so I cut the run short.  Legs were a little dead in general because of yesterday's strength training.  I might try a run later tonight depending how it feels throughout the day.

PM:  Slow 3.5 mi on a full stomach of food and wine.  Classic case of what is called "runner sabotage", which is knowing what you should not do, but doing it anyway in order to have an excuse for a bad run.  Pathetic run, but I'll count it since it was longer than 30 min.

PM:  EP 1 mi, MP 5 mi, and EP 2.7 mi (7:21 avg, 125 HR avg).  Temps in upper 70s, sunny, and windy.  Injury feeling much better.  I continue to be careful so another one doesn't pop up due to over compensation.

Easy 2 mi, PMP + 10 sec. 12 mi (7:01 avg, 131 HR avg), and Easy 4 mi (7:14 avg overall).  Ate food before and during.  Temp was in upper 50s and humid.  Heart rate was well under control, but injury was nagging again.  Of course I probably pushed it too far.  I'll have to see how it feels on Monday.  Feels like my aerobic capacity is there, but legs are not keeping up and breaking down.

REST

REST

Spinning 20 min + Recovery run on treadmill (9:18 avg).  Limited running due to lower left hamstring/back of knee injury.

 Easy run outside (8:09 avg).  Hamstring is still tender, but getting better again.

AM:  Recovery run on treadmill + Strength training

PM:  Spinning 10 min Easy, 10 x 1 min Hard + 1 min Easy, 10 x 30 sec Hard + 30 sec Easy, 10 min Easy.

Spinning easy 20 min + Easy run 4 mi on treadmill (8:00avg) + Strength training 

To mimic a long run I did the following brick workout: Spinning 20 min + TM: Easy 1mi, PMP 6 mi (6:49 avg) +  Spinning 20 min + TM: PMP 3 mi (6:49 avg), Easy 3 mi.  Water and sodium caps only because I was sweating like a pig.  Probably kidding myself, but I still might run a marathon in 3 weeks.  Won't be sending in the entry fee until the last minute!

Long run 15 mi outside (7:56 avg).  I planned on just running 8 easy miles, but the weather was just too good.  Injury is better, but I can't run fast or tackle many hills.

Spin bike 10 min + Recovery 3.3 mi on treadmill + Strength training.  I feel around 90%.

On the treadmill did a easy run w/ PMP 2 mi (6:49 avg).  Back of left knee/hamstring was a little touchy so I backed off.  Dang.  I'm thinking slow and steady is the way to go for the rest of this year.

AM:  Recovery 3 mi on treadmill before going to bible study at church (9:00 avg)

PM:  Easy 5 mi outside (7:46 avg)

Easy run 8 mi (7:47 avg).  The weather was absolutely perfect with 60s and sun.  Surprisingly the injury felt fine and I was good spirits (work has been difficult). 

On a side note I ran into a friend while walking to my car last night and she asked "Are you still running a lot?".  I replied with a "Uhhh, yeah I guess so".  I never know what to say to that question since there are many people out there running a lot more.

Easy run 8 mi outside (7:47 avg) on exact same route as yesterday and only 1 sec. slower!  The weather continues to be beautiful here with sun and 60s.  I've pretty much written off any more racing this year.  Bummed because I had some great weeks after running G-ma's in June.  So I thought about my plans for next year during today's run.  I'd like to run sub-3 at Boston and then push for another PR in the fall.  As usual, probably too lofty, but I'm really going to try to keep my base higher than usual this winter.  I know that will help.  Undoubtedly will mean some treadmill time.  Ahhhh, we all love that treadmill, right?

Easy 15 mi run outside (8:01 avg, 115 HR avg).  Another beautiful day in store.  This is the best time of year to run the trails.  Leaves are just starting to change over.  I won't be racing this fall, but I count it a blessing to continue running during this time of year.  My injury would heat up once and a while during this run.  It's still not a real issue unless I turn up the pace or lengthen my stride.  I'm fighting the tendency of my body wanting to surge forward during the run.  I just have to learn more patience and keep it easy for the next 3-4 months.

REST

Easy run 8 mi outside (7:45 avg).  The weather was great and I had no lingering issues from the injury site.  The route was pretty much flat though.

Easy run of 10 mi (8:07 avg).  Definitely felt like fall this morning with temp of 38.  I thought about all kinds of stuff this morning.  I thought about my parents (both deceased), changing careers (burned out on the capital markets), running schedule over the winter, and last night's episode of "My Big Redneck Wedding".  Quite the combo.

Easy run of 8 mi outside (7:34 avg).  Cloudy, windy, and temps were around 50.  Legs felt very strong and had great snap.  Legs are probably use to having some kind of race right about now.  Thoughts about my career and future in general still consumed my mind.

Easy run of 8 mi outside (7:59 avg) + strength training.  Sunny with temps in mid 50s.  Injured area (lower ham) was getting a little stiff at the end.  I needed to take it slower, especially given the faster pace yesterday.

Recovery run 7.87 mi (8:40 avg).  Not much else to report.  Injury site was a little tight thanks to my lack of patience yesterday. 

I went for a easy 12 mi run (8:05 avg) after fixing breakfast for the family and watching some old Bugs Bunny cartoons with the kids.  Go Hawkeyes!!

REST

Easy run 8 mi over a hilly route (7:55 avg).  Beautiful day for running, but a little windy.  I'm still lamenting a bit over not being able to race this fall.  Very thankful that I can continue to run though.

Easy run 10 mi (7:26 avg).  Cloudy and colder.  Hunting seasons are upon us.

Easy run 7 mi on treadmill (7:56 avg).  Busy day at work and it rained nearly all day.

AM: Recovery pace 3 mi on treadmill + Strength training

PM: Easy run 6 mi + Tempo pace progressing to Interval pace for last mile.  Feeling good, but need to replace shoes as some old indicators are croppy up (knees, ankles, and lower achilles).

Easy run of 6 mi. on the treadmill with hills.  Still raining here so I stayed inside.  I felt terrible until mile 3.  Right lower leg was bothering me.  I think a change of treads would solve it.  We'll see.  In a general funk.

Easy run of 15 mi inside on the mill.  I had to get up super early in order catch my daughter's  last soccer game.  I watched the movie "Jeremiah Johnson" on the tube and incorporated several hills to keep things fresh.  I think it's a great film for those movie buffs out there, but I like exploration and hunting as well.

REST

AM: Spin 45 min. with 10-12 x 1 min hard intervals

PM: Easy run 8 miles.  I felt like garbage before this run, but I thought it was all the garbage I ate this past weekend.  After running it now feels like I'm coming down with something.  Body aches all over and I'm beat tired.

REST

Did the old fever shake, toss, and roll all night long.  I feel a lot better this morning and could probably run later today, but better not.

AM: Easy progression run 4 mi to 7:00 pace + strength training.

PM: Easy run 8 mi over a hilly course.  Beautiful day here in Iowa today.  Nothing else to write about because I was all by my lonesome.  Need to start up stretching regularly again. 

Easy run of 8 mi.  Legs were sore after yesterday's strength workout and hills.  It just never gets easier does it?  Honestly, I've done several workouts like the one yesterday and you would think that the body would have adpated to accept an easy run the following day.  I guess this is no different than the heavy weight lifting I did years ago in that I was sore somewhere every day of the week (especially remember the chest and glutes).  The difference being in powerlifitng you can work a different part of the body while the other part recovered.  I know there is the hard/easy approach for endurance sport, but the legs never get a full break.  Yes I'm crabby today!!!

Long run 21 mi. (7:49 avg).  I left work and ran on a bike trail, but instead of doing a simple out and back as planned, I decided to go exploring one way.  Then called home from a nearby town for a ride back.  I had enough energy to just keep running, but daylight ran out and I knew my family would be getting worried.  Terrific weather with 70 temp. and I had a terrific view of the sun setting since I was away from the city and in the countryside at that point.  It's amazing how quickly the sun slips away after it reaches the horizon.  Simply a great and liberating run overall.  I really enjoy running over the countryside.  God willing, planning to go a bit farther next time and try to reach the next town.  I'll be sure to give the Mrs. a heads up though and bring a cell along.

Slow run 5 mi.

Spin 30 min. + Strength training

Brisk run of 8 mi. (7:33 avg).  Temps in the 70s and sunny.  This is November?  Really lacked motivation before this run, but now I'm glad I went out.

AM: Slow run 4.2 mi + Strength training

AM: Easy run 5 mi. with 5 x various fartleks at marathon and interval paces. 

PM: Steady brisk run of 5.2 mi (7:32 avg) on a windy day.  Temps around 65.  My work has me in a funk of sorts.  I'm looking forward to this year coming to an end, but nothing really changes. 

AM: Slow run of 5.5 mi (8:25 avg) + Strength training.  Just keep plugging away.  I'll try to get a run in over lunch.  I still need to get into a better stretch routine as I can feels things getting tighter.

PM: Brisk run of 8 mi (7:31 avg).  Cloudy and windy.  Great day to run in the woods.  Temps are falling and snow is a coming!!  I should have put up the Christmas lights yesterday.

Easy run of 8 mi over a hilly course.  A great morning for a run.  I ran in shorts and a tanker since temps were in the upper 60s and a slight breeze was coming out of the southeast.   I had to stop for water a couple times since it was so dry.  I can't believe it's November.  With conditions like this I nearly forgot I was on a treadmill.

Easy run 12 mi with one mile at MP.  Legs were not very responsive today for some reason.  I felt dehydrated and really tired at the end.  I guess you just can't take the simple things for granted.  Might run a short one on the treadmill later and see how it feels.

REST

AM: Slow to easy run of 4 mi + Strength training

PM: Brisk run of 8 mi over a hilly course (7:27 avg).  Cold temps and cloudy.  Feels good not having a firm schedule and just running at a pace the body dictates.  The day off yesterday helped.

AM: Slow run of 4 mi on the treadmill. Cold and raining.

PM: Brisk run of 8 mi over flat course with 7 x pickups at the end (7:30 avg).  Weather stunk as it was cold, windy, and mist raining.  One those jaunts where at the halfway mark you ask yourself "What the hell am I doing out here?".  As you can tell, I don't like the cold and rain combo.  Rather have snow.

AM: Slow run of 3.25 mi really early on the treadmill (felt like the deadmill).  I was short on time this morning.  Busy day, but I should be able to sneak another short one in right after work.

AM: Slow progression run of 4 mi + Strength training

PM: Easy run 8 mi over a hilly course (8:00 avg).  The plan was to run this faster, but my legs had other ideas so I didn't push it.  Next week might be a cutdown week.

13.1 mi on a mostly flat course (7:41 avg).  Not easy because I ran wet and cold once again.  No fun, but I did see a big buck in the woods though.  I think he'd score in the 130s.

Easy run of 8 mi on the treadmill with 6 x 100-200m steep hill climbs (5-10%).  The Mrs. is out holiday power shopping with her mother and sister today.  After they've had enough they are staying at a local hotel and hitting the hot tub.  I guess there is no recession at our house!! 

REST

AM: Easy run of 4.5mi on flat course + Strength training

PM: Easy progression run of 5.0mi on treadmill (8:00 avg) + Quick hike of 0.5mi on steep hill (15%)

Brisk run of 8 mi over slightly hilly course with 7 x short fartleks (7:26 avg).  Weather was fine, cold and sunny with hardly any wind.

REST

REST

I decided to mix things up a bit since I haven't ran the past two days due to long work days.  Started with a progression run to a brisk pace for 7 mi then went to MP for 2 mi and finished off at a brisk pace for 3 mi (7:37 avg overall).  I might try to run another 5 mi tonight.

REST, went to MN vs. IA football game.  The Hawkeyes gave the Gophers an old fashion drubbing.  Awesome.

REST, in no shape for a run with this chest cold and lack of sleep.

AM: Easy progression run of 6 mi (8:05 avg) + Strength training.  I'm feeling a little bit better today, but still congested in the chest and still feel tired.

PM: Steady brisk run of 7.2 mi over a very hilly course (7:18 avg).  Weather was great and legs were very responsive on the hills.

AM: Easy progression run of 5 mi

PM: Easy run of 10 mi over flat course (7:55 avg).  Feeling very tired.  More than usual.

Brisk run of 8 mi over a slightly hilly course. Weather was great and I felt great (7:16 avg). Not much else to report. Looking forward to spending time with family over the next few days.

Turkey day wobble and gobble for 50 min. along with 7 x pickups at the end to offset the second serving of stuffing later today. The first serving it's called dressing and after that it's called stuffing. Windy, but not that cold with the sun shining. Happy Thanksgiving!

Easy progression run of 5 mi on the treadmill building both speed and incline from 2% to 4% + Strength training.  Feeling some extra jiggling today.  Way too much stuffing and sweet potatoes (pretty much everything), but I feel really energized today!!

Brisk run of 16 mi (7:23 avg).  Temp was about 30 with no wind and cloud cover.  Great day for the bow hunter. 

Easy run of 6 mi.  It's snowing!!

AM: Easy run of 5 mi on the treadmill.  In the past, I usually take the next couple of weeks really easy.  This time around I'll try to keep the miles up higher.

AM: Progression run to MP over 8 mi (7:34 avg overall).

Easy progression run 10 mi with 5 x pickups (7:45 avg).  Not much else to report.  I'm slipping a bit in terms of motivation and my body is wanting a break now that the snow is flying and temps have dropped.  Seems like December has always been my hardest month, motivation wise, until I get that "fresh start" feeling going again in January.  Heading off to deer hunting this weekend.

Easy warmup 2 mi, then fast 1 mi at 5K-10K pace, easy 1 mi, then fast 1 mi at tempo pace, and finished with easy pace 2 mi. (7:28 avg).  The plan is to continue keeping volume higher than last year and throw in a little speed 1-2 times a week.

REST

Slushy run outside and had to go slow because of ice patches.

Progression to 7:30 pace then did 2 mi total of 0.25-0.50 fartleks @ 5K-10K pace (7:23 avg pace overall).  I banged my knee hard on a church pew on Sunday so I'm keeping things low key until that heals.  It feels like an internal bruise right in the location of the ITB insertion.

Easy run of 6.25 mi. before going bowling with some friends.