Getting Stronger to go Longer

Due of windchill -30 did a crossfit drills 30 min, with 4 miles on TM and 15 min on bike.

ran river loop and srl in afternoon @6:58 pace.

Ran river and srl @ 6:58 pace. 

Ran river and freeman easy pace @ 7:11

Crossfit and Speed training

crossfit, 3 miles on TM and 20 min on bike.

Ran river loop tempo run @ 6:38 pace.

Ran Iron rim hill, afternoon sunshine. @ 6:50 pace.

Ran river and srl, dusting of snow on ice, very slick. @ 7:09 pace

Ran river and srl in sunshine and clear trails @ 6:44 pace.

Ran river loop after sunset, very chilly, @ 6:48 pace.

Ran river and freeman speed run @ 6:45 pace.

Ran river and srl @ 6:55 pace.

Late afternoon run around the river slush and loose snow  hard to get footing @ 7:12 pace.

Ran river, srl, and sunnyside @ 6:52 pace. Good to see Jeff Shadley also running a long run today(18).

cross taining day ran on TM due to slush, ice, and rain,   20 min on bike

looped the river and freeman very icy in spots, @ 7:07 pace.

looped river and srl windy, snow covered in spots, @ 6:57 pace.

Ran river loop and freeman @ 6. 58 pace

Ran river loop and srl @ 6:54 pace.

Ran river loop and camp ground @ 6:50 pace.

Ran river loop tired legs, and cold N wind made a hard 6. @ 7:03 pace.

ran river loop and freeman @ 6:48 pace.

Ran river loop and srl @ 6:52 pace.

ran river loop and freeman @ 6:52 pace.

Warm run 35 degrees slush and raining.@ 6:48 pace

Long icy run on river, srl, and sunnyside. @ 6:52 pace

Ran river loop and freeman icy and cold, @7:02 pace.

Cross fit and speed training on TM.  10 min on the bike.

Ran river loop tight legs @ 7:08 pace.

Ran river loop and freeman @ 7:02 pace. 

Ran river and srl, had stomach issued for first 8 miles, several stops. @ 7:05 pace

Ran river and srl @ 6:54 pace. Nice run chilly at the end.

ran river loop @ 7:02 pace.

TM speed training and cross training. 10 min on bike.

Ran river loop, srl to sunnyside. @ 6:50 pace. Good to run in afternoon sunshine!

Ran river, srl, and sunnyside. Warmer and several puddles and ice. 6:52 pace

ran river loop after evening run of 15. 7:02 pace legs felt good, but tired.

Ran hill in Sun Valley after a day of skiing. @ 6:50 pace.

Ran river and srl Speed work out @ 6:34 pace. mile 3 was @ 6:10 

Ran river loop and freeman @ 6:53 pace.

Ran river loop and srl in the wind @ 6:49 pace.

Ran river, srl in wind. 6:48 pace.

Ran river loop and freeman then reversed it. @ 6:58 pace.

Ran river and srl in afternoon sunshine. @ 6:54 pace.

Ran river and freeman speed work out, fastest mile was 6:28 average pace was 6:42. 

Ran SRL loop from sunny side north @ 6:46 pace. 

Ran the river loop and freeman @ 6:42.

Ran river, freeman, srl, and sunnyside. @ 6:58 pace

Ran river and freeman @ 6:58 pace.

cross training on TM and bike.

ran river loop and freeman tempo run @ 6:44 pace.

Ran river loop 6:50 pace.

Ran river and freeman @ 6:50 pace.

ran river loop and srl @ 6:49 pace.

Ran river and srl @ 6:53 pace.

tempo run in warm sunshine @ 6:38 pace, mile 4 was 6:20 pace.

ran river and freeman after day off, legs felt great, 6:53 pace.

ran river loop and freeman @ 6:56 pace.

ran river and srl @ 6:48 pace, mile 5 was 6:30.

Longest run of the year! Ran river, freeman, srl, and sunnyside held a 7:00 pace. Legs felt good.

Ran river and freeman in a bit of wind and rain. Legs were tired from long run yesterday. 7:10 pace

TM shake out run. 

Ran river and freeman @ 6:53 pace

Ran river and freeman @ 6:52 pace.

Ran river and freeman @ 6;58 pace.

Ran river and srl speed tempo @ 6:44  mile 3 was 6:30, mile 5 was 6:34, mile 9 was 6:38.

Ran river, srl, and sunnyside tempo @ 6:45 pace. 50 degrees and sunshine.

Ran river and feeman @ 7:06 pace

ran river and freeman @ 6:58 pace.

ran river and srl @ 6:58

ran river and freeman @ 6;56 pace.

Ran river, freeman, srl and sunnyside @ 7:12 pace.

ran river in wind and rain @ 7:09 shake out run.

ran river and srl @ 7:05 pace.

ran river and srl 4.5 speed @ 6:38 pace,  4.5 strength into wind @ 6:50.

Ran srl and sunnyside @ a 6:58 pace, tough North wind, but was fun being pushed on the way back!

Ran river, freeman, and srl in the sunshine, @ 6:53 pace.

Ran river and srl in sunshine, 6:53 pace.

Ran river and freeman @ 6:57.

Ran river and freeman @ 6:46 pace

ran river loop in the dark @ 5:30 am, 7:05 pace

ran srl to broadway @ 6:57 pace

ran river and srl in sunshine @ 6:42 pace.

ran river loop and freeman @ ^:49 pace.

Ran river and freeman @ 6:43 pace.

ran river loop and freeman @ 6:39 pace.

shake out @ 6:49

Ran Newton hills @ 6:50 pace.

Ran resivour in Brookline @ 6:38 pace.

Ran my first Boston Race and well, I started out too fast and with the warm day my legs struggled toward the end. I feel over all I did well, but would like to have finished stronger. Goals for next time.  Gender place was 2,453 started in wave 1. Great time and experience!

Ran river loop, legs were tight, but moving. @ 7:07 pace.

ran river and freeman in morning rain, @ 6:56 pace

Ran river loop @ 6:53 pace. 

Ran river and srl @ 6;46 pace. 

ran river loop @ 6:48 pace. 

ran river loop @ 6:47 pace. 

ran river and srl @ 6:46 pace

ran river loop and srl @ 6:46 pace.

ran river loop and freeman @ 6:51 pace.

ran river loop 7:05 pace

Ran river loop @ 6:56 pace.

Ran river and srl @ 6:42 pace.

Ran the river and freeman @ 6:50 pace.

Ran river and freeman @ 6:50 pace.

Ran river and srl @ 6:46 pace.

ran river loop 6:52 pace.

Ran river and srl @ 6:48 pace

Ran river loop in the morning @ 7:02 pace

Morning run with Jeff Shadley around the river and srl. @ 7:19 pace.

Ran river loop @ 6:47 pace.

Ran river loop @ 6:48 pace.

Ran river and srl @ 6:51 pace.

Ran hill in Twin Falls @ 7:00 pace

Ran hill in Twin Falls @ 6:49 pace.

Ran river and srl @ 6:44 pace.

morning run @ 7:03 pace.

Ran river loop and freeman @ 6:56 pace.

Ran river and freeman, felt strong @ 6:44 pace. Legs are comming back. 

Ran river and freeman with D91 crew. 6:53 pace.

ran river and srl @ 6:48 pace.

ran river and freeman @ 6:52 pace.

Ran river and srl, longest run in a while. 6:45 pace.

Ran gravel road at Pallisades creek 7:10 pace, hiked 8 miles after.

Ran river and srl in afternoon sun, 6:52 pace.

Ran river and srl @ 6:45 pace.

Ran Sunnyside hill 2.5 up and 2.5 down. @ 6:52 pace. Bone relay in 10 days!

Ran hills in Island Park @ 6:52 pace

Ran hill in Island Park @ 6:55 pace

Ran river loop and srl @ 6:47 pace.

Rode with Dave's bike shop 22 mile in the evening.

Ran river loop @ 6:57 pace.

Ran river loop @ 6:47 pace.

Ran river and freeman @ 6:48 pace.

Ran river loop and freeman @ 6:50.

Ran leg 6 on To Bone and Back relay, @ 6:45 pace. Nice day not too hot on the hills. Team placed 4th out of 18.

Ran river and srl @ 6:54 pace.

Rode 23 miles with Dave's Bike shop group ride. Pushed myself to hold 19+ mph.

Ran river loop and freeman @ 6:52 pace. Legs were heavy after yesterdays bike ride.

Ran River and srl before driving to Spokane, 6:56 pace.

Ran centennial trail in Spokane, 6:58 pace. Rode Mt bike at bike course on Beacon Hill.

Ran centennial trail in Spokane, 6:57 pace.

Ran centennial trail in Spokane, 6:56 pace. Legs felt good after my highest mile week since Boston. 

Ran centennial trail in Spokane, 6:57 pace.

Ran river loop and freeman @ 7:06 pace,

Ran river loop and freeman @ 6:58 pace.

Ran river and srl @ 6:55 pace.

Ran river loop and srl @ 6:56 pace.

Ran River loop and srl @ 6:45 pace. Was able to push a bit faster, had 2 miles @ 6:30 pace.

Ran river loop and freeman with wind and some rain, 7:04 pace.

Ran river loop early morning @ 7:06 pace.

Ran river loop and srl @ 6:55 pace.

Ran river loop and freeman @ 6:49 pace.

Ran river loop, srl, and sunnyside. @ 7:03 pace. Longest run since Boston. Legs felt ok.

Ran river and srl @ 7:03 pace.

Ran river loop and srl @ 6:54 pace.

Ran river loop and srl @ 6:53 pace.

Ran Warm Springs road in Island Park @ 6:52 pace.

Ran river loop @ 6:50 pace.

Ran river, srl and sunnyside @ 7:00 pace. Legs were tired and struggled the first 3.5.

Ran river loop and srl @ 6:58 pace. Legs took about 4 miles to come in, but did get going.

Ran river loop and srl @ 6:47 pace.

Ran river loop and srl @ 6:52 pace.

Ran river loop and srl @ 6:50 pace.

First long run of this training, ran river, freeman, srl, and sunnyside @ 7:06 pace. Legs felt good with 4 weeks of training to go.

Ran river loop and srl @ 7:02 pace. Legs were tight after yesterdays long run.

Ran river and srl @ 6:55 pace.

Speed work out, first run on the track this year. Hamstring felt great and very pleased with todays run. Hope to add more speed miles in comming weeks. 

2 mile warm up

mile 3 5:27 pace

mile 4 5:46 pace

4 mile run home around the river @ 6:50 pace.

Ran river loop and freeman @ 6:57 windy shake out run.

Ran river loop and srl @ 6:56 pace.

Ran river loop and srl @ 6:56.

Ran river loop and srl @ 7:00 pace. legs were tired, but able to hold pace.

Ran river loop with Jeff @ 8:00 pace. Cool early morning run.

Easy pace day around the river 7:10.

Ran river loop and stl @ 6:57 pace.

Ran river loop and srl @ 6:54 pace.

Ran river loop @ 7:00 pace

Ran freeman, river, srl, and sunnyside @ 7:10 pace. Legs felt good and was able to hold a steady pace. Longest run done!

Ran river loop and srl easy shake out @ 6:58 pace.

Ran river and srl @ 7;09 pace, tight shin.

Ran river and srl @ 7:09 shin is still tender, was able to go faster last 5 miles.

Ran river loop and srl @ 6:52, mile 5 was @ 6:26, but shin flared up and had to back off.

shake out run after 4 days of rest for my shin. river @ 7:15 pace.

Ran river again in afternoon heat, shin was ok, 6:55 pace.

shake out run on river @ 7:06 pace. Felt shin all the way.

Ran river loop at easy pace and no shin pain. 7:22

Ran river loop again at easy pace. 7:22 no shin pain. 

Ran river loop @ 6:57 pace and no shin pain.

Ran river loop @ 6:57 pace felt good.

Ran river loop @ 6:53 pace. Mile 5 was @ 6:30, but felt my hamstring otherwise no leg pain.

Ran river in afternoon and felt really good 6:47 pace.

Ran river loop @ 7:09 pace

Ran river loop @ 7:01 pace.

Ran river and srl @ 6:50 pace.

Ran river in wind and rain @ 7:06 pace.

Ran river loop @ 7:06 pace.

Ran river and srl @ 7:06 pace.

Ran river loop @ 7:11 pace.

Ran river loop @ 6:50 pace. Faster in the sunshine than in the dark.

Ran srl and river with Jeff and Craig @ 7:09 pace.

Ran river loop @ 7:03 pace.

Ran 6 in morning around the river and freeman @ 6:53 pace.

Ran 2.5 on TM at gym

Nick's spinning class 45 min.

Ran river loop @ 7:01 pace.

Ran Cenntinial trail in Spokane, @ 6:58 pace.

Ran TM at gym.

Went to 45 min spin class.

Ran river loop in dark morning run @ 7:06 pace.

Ran sunnyside in afternoon, @ 6:58 pace.

Ran hills in Twin Falls @6:47 pace.

Ran hills in Twin Falls @ 7:00 pace.

Ran river loop, windy morning run. @ 7:18 pace.

Ran river loop in morning @ 6:47

Ran river loop in morning @ 7:06 pace.

Ran river and srl @ 6:48 pace.

Ran river loop and srl in afternoon sunshine, @ 6:51 pace

Ran river loop 5 miles in morning @ 7:09 pace.

Ran TM 3 miles

45 min spin class with Nick.

Ran sunnyside in afternoon @ 6:56 pace.

Morning run river loop @ 7:04 pace.

Ran river loop and srl in the morning @ 6:56 pace. Mile 7 was 6:29 pace.

Ran river loop and freeman @ 6:53 pace.

Ran 5 miles around the river in the morning 7:09 pace

Ran 3 miles on TM afternoon.

45 min of spinning with Bart.

Ran Compass to Compass Relay 1.1 mile @ 6:46 pace

3 miles around river 7:08 pace.

Ran river loop @ 6:59 pace.

Ran river and srl @ 6:54 pace.

Ran river loop and srl @ 6:51 pace.

Ran river loop, morning run, @ 7:06 pace.

Ran river loop in morning @ 7:09.

45 min spin class in afternoon.

Afternoon run from the Apple to sunnyside and back @ 6:44 pace. Beautiful fall day.

Ran river loop @ 7:00 pace.

Ran river loop and srl @ 7:06 pace. Took legs a long time to come in. 

Ran River loop @ 7:00 pace.

ran sunnyside in afternoon sunshine @ 6:58 pace.

Morning run around the river @ 7:13 pace.

ran in aftenoon sunshine on sunnyside @ 6:58 pace.

Ran river loop @ 7:03 pace.

River loop and srl in afternoon sunshine and wind, @ 6:54 pace.

ran late afternoon around river @ 6:58.

Ran river loop in morning @ 6:58 pace.

afternoon run around the river @ 6:56 pace.

Ran river loop and srl in afternoon sunshine @ 6:48 pace.

Ran river loop and srl @ 6:48 pace.

Ran river loop @ 6:58 pace

ran river loop and freeman in afternoon sunshine @ 7:02 pace.

River loop @ 7:13 pace.

ran river loop 7:08 pace.

shake out run around the river after 2 days off with a cold.

Ran river loop @ 6:59 pace. Feeling better, not quite 100%.

Ran river loop and srl @ 6:58 pace.

Ran river loop twice @ 6:57 pace.

Ran river loop and srl @ 6:57 pace. Thankful for running strong and working toward training for Boston.

ran river loop @ 6:50 pace.

Ran river loop and freeman @ 7:19 pace. wet and icy

ran river loop in afternoon @ 7:09 pace.

ran river loop @7:00 pace in evening snow storm.

ran river loop @ 6:57 pace.

River loop @ 7:04 pace.

River loop @ 6:51 pace.

Snowy shake out run in Jackson Hole.

Ran river loop and freeman in the afternoon @ 6:56 pace

Morning TM shake out run and weights.

TM run in morning.

ran river loop in afternoon snow @ 6:55 pace.

Ran on TM before a day of skiing. 

Ran river loop and freeman @ 7:10 pace windy, icy, and sunshine.

Ran river loop and freeman @ 6:58 pace.

Ran river loop in fresh snow @ 7:07 pace

Ran river loop and freeman in rain @ 7:01 pace.

Ran river loop in 6 degree afternoon snow @ 6:59 pace,

Ran river loop in afternoon 4 degrees windchill -10 @ 7:06 pace.

Ran TM at gym -26 wind chill this morning. 

Ran river loop in morning @ 6:47 pace.

ran river loop @ 7:01 pace.

ran river loop in afternoon sunshine @ 6:52 pace.

ran river loop in afternoon @ 6:57 pace.

ran river loop in snow, @ 7:04 pace.

TM

6:49 pace

pace 6;48

Ran river loop in afternoon @ 6:49 pace.