10

Unseasonably warm air made for a very pleasant 10 miler in the late afternoon.

Sticking point

I feel like I'm stuck in an uncomfortable rut as far as running goes. Probably a better stretch waits for me right around the bend. Got 10 in yesterday. Planning 10 on Thursday ,then 20 on Saturday or Sunday.

Merry Christmas!

My 14 mile Christmas run gave me plenty of time to reflect on the wonderful life that I lead. My wife, my daughters, my grandsons, my dad, my brothers and sisters, my nieces and nephews and the constantly growing family (great nieces and nephews) all make any hardship in life seem like a tiny speck. George Bailey you have nothing on me! Thanks everyone for the greatest gift ever!

thanks bill

i kept pace with bill for the entire 17 miles on an ideal C-3 day (cloudy,calm,cold).
any time i felt a bit to fast i'd adjust to bill's pace.
didn't think of the miles i'd gone or the miles to go, just stayed locked into bill's pace. looked up only to be sure an oncoming car was keeping a safe distance.
i would recommend a long run with bill any time you get the opportunity.
of course i'm talking about bill of my cap.
17 miles @ 6:40-6:45 pace.
that's 17 for the day,41 for the week.
after 3 consecutive weeks of 40 miles, i think it's safe to say i have gotten back to my pre-bike wreck fitness level.
planning a 20 miler at the turn of the calender.

Magnificent 7

The most comfortable tempo run I've had in a long while. Ideal conditions (cold and calm). A classic 'feel good' run!
Planning on 16 for Sunday morning.

Track workout #3

On a cold and lonely track.
2 mile warm-up
1 mile 5:39
1000 meters 3:32
1000 meters 3:25
800 meters 2:41
800 meters 2:38
1 mile recovery jog
with 200 or 400 meter jog
between each interval
7 miles total work-out

Tuesday 10

Encouraging mid-run smoothness. Not fast, not real strong,but felt a smoothness that tells me good things are happening. It's a long slow process and I'll take any kind of hint that progress is being made.

Overload

Slugged through a 14 miler this morning to mark my second consecutive 40 mile week. I can tell I've pushed the limits by how sluggish I'm feeling. That is all part of the building process.
The over-load principle.
Done correctly, it is a break 'em down,build 'em up approach that flirts with over-training. There is a fine line that you've got to dance very close to, however if you step over the line, it can spell disaster. As the saying goes..'what doesn't kill you makes you stronger.

Frosty, Hilly 9

A frosty fog put a beautiful white coating on trees, fences and bushes. A sun-dazzled mini snow storm ensued as the air warmed and a breeze dislodged the ice crystals. A winter wonderland!
Ran 9 miles in the hills.

TRACK WORK #2

After adequate warm up, 2 x 1000 @3:32,3:33, 3 x 800 @ 2:47,2:48,242
variable recovery jogs (200m-400m) between each effort. 6 miles total

11 in the hills.

No running yesterday due to Amy's birthday festivities so I stepped it up a notch today. Ran 11 miles in the hills and averaged 6:30 per mile.

I have 2 races circled on the ol' calender.
52 days until 25k and 66 days until 20k.
Both races are potential state records if training and weather on race day cooperate.

15/40

The longest run (15) I've completed since April and the most weekly miles (40)I've run since May. Feeling like I'm making progress. Got 69 days to go to the 20k.
The snow event did not develope so got I've smooth running conditions this coming week.

Friday Evening 10

6:30 average on a cold,calm evening. Ran 4 miles of fartlek on return. Rest tomorrow,going 14-15 on Sunday. Possible snow event coming.