Rhett

After a good week of running up in Flagstaff, I had a cold last week that kept me from running.  Today I started my 2012 running.  I have 14 weeks until the Havasu Half and 22 weeks until UVM and I plan on focusing on those two races for the first half of the year by building milage the right way and hopefully getting back to my Boston 2010 shape without getting injured.  

5 easy hilly miles, 38:45 

Track Night

I ran with Jim.  He is also coming off a week of not running due to having a bad cold so we decided to keep it easy and do 8 x 400m with 200m jog recovery:  1:18, 1:21, 1:20, 1:19, 1:18, 1:19, 1:21, 1:17.

Jeff was there, but his marathon (Phoenix, Rock and Roll) is this weekend so he just did some a couple easy miles.  I think he will do great and will be very surprised if he doesn't easily break 3 hours in his debut marathon.

core work and a some jump roping

5 easy hilly miles, 38:08

TM 1% incline

1 miles at 8:00

2 miles at goal marathon pace 6:30

2 miles at 8:00

Wow goal marathon pace is still a distant goal.  Good thing I have 22 weeks to get there. It was more like a short tempo run effort this morning.

10 minutes on this new machine at the gym that is like an elliptical but allows more freedom of how you move your feet so you can move them in a running motion or a stair motion or an elliptical motion.  I tried to do it was a running motion and it was a bit awkward at first but I got the hang of it.  I could see that being a great exercise if one is nursing an injury.

I ran with the running club this morning.  It was a beautiful morning.  Everyone was doing 30 minutes out then turn around and run back.  Jim and I ran together.  Right when we hit mile 5 he sped up and I told him I'd see him back at the start.  I ended up running 8 miles in 59:40. He was a good minute or  2 ahead of me.