Saturday, January 29, 2011

Last Hurrah!

Man it is beautiful today!!! Just like a day in Spring! The only problem is we've a huge Winter storm on the way. I think Linds has a good point...I may not be hydrating very well. I ran better today and had made it a point to drink water! Thanks Linds!
   So I will keep running and enjoying life! We recently discovered our furnace (heat pump) is broken, means a ton of money out the door...but what's money anyway? I have simplified my thinking over the years and have learned to enjoy the day! Carpe Diem! 4.2 miles today, the last two were around 9's. Hope you are well my friends! Enjoy the day! Peace!

Thursday, January 27, 2011

What's Up??

 Well 50 degree weather is great!! Yet my running isn't? I can't get too specific but I must be dealing with a natural phenomenon right now.....I have an extraordinary amount of energy but not for the running activity. Even today I went out and I mean to tell you it's all I could do to jog!? Crazy!! Well I sure hope to get back to normal soon!!! They are talking about 60 degrees tomorrow!!! I hope you are running well! Peace!

Wednesday, January 26, 2011

Tough out

Today I felt like a slug! Did you ever have a day you felt like you were dragging a two ton wagon! That's how I felt today. I couldn't get in the flow and just toughed out a short run. There will be days like this, I know...hope it gets better. At least we have a mini-warm up coming...looks like we could get in the 50's by Friday!! Peace!

Saturday, January 22, 2011

Looking ahead...

I finished the "let up" week on a good note. An easy run of 4.75 miles at about 9:30 pace. I am looking forward to resuming training levels this next week. Unfortunately it looks like more snow coming. That makes road running harder out here in the boondocks. Hope all is well with you! Peace!

Tuesday, January 18, 2011

A "Let up" not down!

 I've noticed, even with only 20 mile weeks, a fatigue in the legs. The hills, speed, and pace runs have added up and I felt like today I needed to let up. I guess I will use this week as a let up week. Today, a cold north wind, gray skies, and smelling of snow, I headed out for an easy 4 miler. Funny, even though my legs are tired I ran real strong! I mean I just took it easy and was clicking off some decent miles! This plan is paying off when it comes to building strength! Looks like I may be doing some treadmilling this week...snow is supposed to be coming and potentially a lot of it....4.03 miles/ 38:55/ 9:39's. Peace!

Saturday, January 15, 2011

2 x's the fun!

So today the roads are clear and the temps mild....perfect for a run! I decided to run W south (28 hills) at MP, and I was very pleased with the outcome. I could've gone north and knocked off more D but I thought I'd ease up this week.
  The first mile was a warm-up-9:55, then the next five were all at or around MP (9:09 mpm) 8:55, 8:49, 9:07, 8:59, 9:08. Then an easy pace on in for 6.8 total miles in 1:03.03 (9:16's).
  So another decent week, not high miles but real quality mileage. I am thinking about mixing it up a little this coming week I do need some long runs so Mon or Tues will prob be a 12 miler.
  So today I had two times the fun! Hills and Pace together...I expect to sleep well tonight! Peace!

Thursday, January 13, 2011

Treadmill Speedwork

The temps are warming....about 25ish, but that makes the roads slushy and slick, so I decided on a bit of treadmill speed work. 5 X 1 mile at increasing speed starting at 7mph and finishing the last mile at 7.4mph. I felt real good and am excited about the possibilities! Maybe this "spring theory" will work? Next up is at least one more run this week and it has to be a 9 mile MP run. I've had an incredible week! However my heart is still heavy in regards to our family deal. Life goes on! We just need to keep loving each other!! 8 miles/ 1:18:31. Peace!

Tuesday, January 11, 2011

Winter Hill work

We had a snow storm!!! Only about 1-2 inches, but strong, cold winds!! I still hit the hills! I dressed warm...layers, comfortable and maneuverable, I never really got cold even though wind chill is around 4 degrees. The going was slower because I had to be extra careful. The road had ruts and mini-ravines so I had to slow down. Still did 14X .17 hills. 5.09 miles in 1:06. I'm thinking an easy run tomorrow for the sake of mileage base. Hope you are well! Peace!

Saturday, January 8, 2011

A good week!

So I am feeling good today!! I continue to gradually increase the miles...with only three runs this week...a busy one...I still put up 22 miles. I am planning on adding in another run during the week but the big three are all important. This week I did 14X medium hills, 4X 1 mile, and an 11 miler today with 9 of the miles at MP.  My "spring theory" is in full swing! My plan is to continue increasing each one of these workouts until I would be logging 35ish mile weeks. Hills, speed, pace, and rest in between! I wonder if it'll work. I will say I've never really worked this hard at running and kept the enjoyment alive at the same time. Seems that over training, obsessing,  can really kill the joy of running. I want to keep the joy and reach my full potential. Hope it's going well with you...two positive things today....we are getting closer to Spring! Daylight is increasing! Peace!

Thursday, January 6, 2011

Food fight

  I need to fight the urge to eat!!! Man if I could lose about 8 lbs I know I could gain the speed I need, and also alleviate some of the stress on the feet, legs, etc. I know the solution....replace eating with drinking water or watered down juice. If I could just discipline myself....that's the prob! All these years of eating all I want because I'd simply run it off.....that ain't workin' anymore! I'm trying to eat healthy and balanced but I have a huge sweet tooth!!! I love chocolate!!! Ice cream!! Cookies!!!
  I had an 11 mile MP pace run on the schedule for today but I did not feel like it I think because I've not rested too well this week. I decided to do 4 X 1mile @ sub-nines. I managed to increase each mile with the last one at around 8:25 pace. I'm feeling so strong! I am a big believer in hill work and I am eschewing the notion that hills should only be done early in a training program....I believe the are integral for the duration. I'm gonna try anyway! 6 miles in 1:01:43, 4 X 1 mile repeats. Peace!

Tuesday, January 4, 2011

Power-up

   The weather is perfect! 40 degrees with wonderful sunshine!! A slight north breeze kept reminding me it's still Winter! I have not rested well lately, for some reason? Lots on my mind I guess. I was so busy yesterday I wasn't able to run, plus I was exhausted! Didn't rest well again, but I was determined to run today. I can't let up! So hills here I come. I noted that my reps were slower than normal. The fatigue obviously was telling on me. I kept pushing and found a pace I could keep, I actually did 14 X.17 hills/ 5.05 miles total in 1:06:15. I had my annual check-up today. I feel good when I go because my overall fitness is excellent. So many of my friends, colleagues, relatives, etc, are in poor condition. Running isn't a cure all but man it helps! Hope it's going well for you! Peace!

Saturday, January 1, 2011

Cold start

2011 is starting off with sunshine and cold...but also with a sweet 10 miler! This run is actually the longest distance I have run in over a year! It has taken a long time to get back to where I wasn't nursing the heel! I just have the normal aches and pains. I managed 8 of the miles at or below 9's. 1:34:28/ 10 miles.
  The word is out that Little Rock might fill up fast. I am debating whether to sign up or not? Hope you have a great 2011!!!

Long Run

    So I continue to increase my "long" run. I managed 9.2 miles of easy running. As usual my pace improved each mile. I have not...