Trying to Get Back to Respectable

This was supposed to be an 8 x 400 session.  Since the hamstring went bad last time, I changed it up.  I went for 2 miles and for every other quarter I increased the speed.  Then after the quarter, I lowered it back down to 8:00 per mile pace.  Seemed to work out pretty well.  Didn't get hurt!

Tempo Run Night.   10 minutes slow, 5 @ 7:30, 5 @7:05, 5 @ 7:30, and 5 @8:00, then 10 slow.  Wanted to have a little better third 5 minutes in the tempo part but my body was not feelng it.  Something was off tonight, I think that tomorrow having the day off will help me get on track to end the week well.  I don't think that the crappy weather helped any today.

Had a 90 minute run and the it should have been 3/4 at normal pace and then 1/3 a little faster.  My first 3/4 I would say were slower then what I am planning for my long run days.  The final 1/4 was much faster and in total my average pace was 8:05.  So I was pretty happy having a total average pace lower then what I would normally want but the average was a little lower then what I imagine the program would prescribe.  Overall, I am feeling stonger and things are holding up pretty well.  Need to get that hamstring to 100% but it is doing allright.  I am thinking that I should have a better time in Scranton's half then the fall half.

This was a hill workout.  I did 5 minute warmup, then 1:15 hill then 1:15 normal pace on flat.  I did this 8 times and then cooled down for about 2 minutes.  Hamstring felt good with this kind of run.  Cannot complain today!

Easy run.  No problems, Good day!

Tempo Run tonight:  5 minutes @ 10:00 minute per mile pace
5 @ 8:34
10 @ 7:30
2 @ 7:04
1 @ 6:54
2 @ 7:04
5 @ 7:30
6 @ 8:00
6 @ 8:34
3 @ 9:13

Overall, I felt pretty good.  Surprised after last week's run.  I think that I was in better health this week and I am generally getting stronger.  Need to make sure I stretch tonight and tomorrow so that I can heal up for Saturday's long run.  Overall, I think things are doing okay, little things are to be desired but overall pretty good.

Had to do Sunday's routine today because there is a ton of snow outside and I am not mentally prepared to run 90 minutes on a treadmill. I would rather change my day before trying to run that much on a treadmill.

Another 90 minute run.  Last week was 3/1 pace but this week was supposed to be all the same pace.  I ended up running a run similar to last week than what I should have done.  I felt good through the whole run though so I feel like I am progressing. My minute per mile pace went from 8:05 to 8:04.  I think that is a significant win along with the fact that I ran strong the whole run.  I think that my pace was a little hindered by the crappy weather.  Wish this snow would just go away!  I am so ready for spring.

This was supposed to be a 6x400 but I did 2 miles with speed increasing every other minute and then going back to regular pace.  I don't want to hurt the hamstring any more than it could already be.  No real problems tonight.

Today should be a 30 minute Tempo run.  So I ran 10 minutes slow, then 3 minutes @ 7:30 pace, 1:30 @ 7:04, 1:00 @ 6:49, 1 @ 6:40, 1:30 @ 7:04 and then 3 @ 7:30; all followed by 9 minutes of a slow pace.  This felt pretty good today.  Glad that I took yesterday off.  My body and mind was very tired.  If I ran yesterday, I would have had poor mechanics and probably hurt myself.  I will run tomorrow rather then taking the day off.

Good run and the mantra worked.  I just wanted to have a consistent run. 

7:02.8  7:09.7  8:00.1  7:01.0   7:13.1 7:15.0 

1:41.8 (.25 left on the race)   

Looks consistent to me.  I feel like my times are low enough to have a pretty good half marathon in another 5 or 6 weeks.  I was pleased with the run and felt very good afterwards.  I really think that I am on the right path.  The only thing I think that I have left is to stay "pain" free for the rest of the training.  I bought new shoes today so that should help get me to the next place I need to be!!!!  Good day, good race, and a positive outlook moving forward!

New shoes on this nice Sunday run.  I made sure to get outside considering the weather was fairly acceptable.  The shoes felt pretty good, I would like to see how they do on a long run (next Saturday).  Run felt pretty good, the legs felt strong enough.  I did not run using a watch today which was nice to give me a break from thinking about my times, so I don't know the speed.  Sometimes you just need to do that to give yourself a break!

This run was a 4x800.  In between each, I ran a quarter mile.  The first 800 was 7:24, the second and third 800 was 7:19 and then 800 at 7:04.  It was a nice workout and I don't feel too bad after it.  I was not looking forward to it, but I felt good and hope that I can keep the momentum rolling this week.  Starting to feel sick though so that is really not good, but I will push through and kill it!

This was a tempo run and it should have been for 45 minutes.  However, my calf started acting up so I did it for 40 minutes.  The first 10 minutes were easy, then 10 minutes @ 7:30, 2 minutes @ 7:04, 1 minute @ 6:49, 2 minutes @ 7:04, 5 minutes @ 7:30, 5 minutes @ 8:00 and then 5 slow.  Still trying to get over my 2 day cold and was just not feeling it today but the run went well.  I was pleased, just disappointed with the ending but I am not overly concerned with 5 minutes of cool down.  Just need to make sure that I stretch appropriately over the next few days.