Every Run is a Great Run!

Hello February! Man what a nice day today, just had shorts and long sleeve shirt but would have been fine with short sleeves. Did 10 min warmup XT (S/E) then just over 8 miles on the roads with 8 x 30s strides sprinkled in at around 5:30-6:30 pace.

AP/HR: 8:02/150

Nice day today, not as nice as yesterday but not so bad for a Groundhog Day. Just an easy & relaxing 11 miles out to the lake and back. The dumb garmin died on me so no official stats, probably all miles in the 8-8:30 pace range.

Another beautiful day. XT 10 min warmup (S/E) then ran the 7 peaks hill route. The cool thing about this route is not only do I pass Seven Peaks water park during the run but I also just happen to run up/down 7 hills during the run. Felt good today. Toward the end I did 8 x 8-10s hill sprints.

AP/HR: 8:06/154

Coach Hudson tip of the day:

"Simply put, there is no single training formula that works perfectly for every runner........Adaptive running becomes the natural way to train when you recognize that training must be customized to you individually and adapted every day based on your response to recent training."

I need to share these tips with myself every so often so I don't get tempted to blindly follow-to-the-tee-no-matter-what my marathon training plan.

Moderate progression run today. Plan was to start easy and gradually drop the pace until the last mile is around marathon pace, which for me currently is probably around 7:00-7:20.

If I do this right my HR should stay below around 165 until the last couple of miles and should never get over 180 and I shouldn't feel too hammered at the end. Looking at my splits I did a pretty good job although I probably dropped the pace below 7:30 a little too soon. Also not sure why I slowed down in mile 3.

Mile average pace/HR: 8:18/134, 8:09/143, 8:18/144(?), 7:38/156, 7:48/161(hill), 7:27/160, 7:27/163, 7:27/166, 7:14/172, 7:03/179.

Overall: 7:41/157.

Hudson TOTD: "My approach to traning encourages far more spontaneity--not arbitrary changes to the plan, but informed changes based on how the runner has responded to recent training...........every workout should be planned in pencil, not ink."

XT warmup at the gym (S/B/E) then 5 miles easy outside. Felt sluggish today. I wore the Landreths that I haven't worn for a while, they're heavier than what I usually run in and they felt like army boots. Guess I'll stick with the Speedstars and lighter shoes.

AP/HR: 8:32/142

Hudson TOTD: "Making an effort to learn, understand and base your training on our sport's 'best practices' will give you the most solid possible foundation for success........having said this.......it's also important to analyze conventional training methods witha skeptical eye, because there are some common practices that don't make a heck of a lot of sense under close scrutiny."

A bit of a drizzly day today but not so bad since it was mostly just a light mist and gentle rain. The dang puddles were aggravating though, I hate wet feet! Ran with Kim and various others from among the SF group for the first 8 miles. Then solo the rest of the way. Pushed it at the end coming up the hill so I'll count last 2 miles as MP.

AP/HR: 8:30/155