Family First

   So my Sweetheart Sandy took a turn for the worst and we spent the better part of the day at the ER. However, she is home and feeling better now, thanks to the meds!
  My planned work-out took a bust but family always comes first! I had planned a tempo run of at least 25 minutes with the ultimate goal of 4 miles @ 10K pace. All I could manage today was 3.5 treadmiles in 33 minutes....17 of them were @ 10K pace....better than nothing! Hope you are healthy! Peace!

Just as test!

 I decided on a very short recovery run...I barely broke a sweat then it was over! 25 minutes 2.22 miles.....I just wanted to see how my body was feeling after yesterdays run....it felt great! I am pumped! Tomorrow is a planned hard workout...we will see if I can do it, a 4 mile tempo run @ 10K pace (8's). Sandy has been real sick so I'm taking her to Dr. tomorrow, hope she gets better soon! Peace!

14 mile TM Progression Run

   This is a very good training run. Here's how it went...by 5 minutes in I was up to 5.8mph and I held this to mile 1, then I began the progression run by increasing .1mph every mile up to 14 miles. Thus I finished the run at 7.1mph or HM pace (8:27). I ate one "Accel-gel" during the run and drank some propel out of my hand held. I really didn't start "working" until 8.9 miles and I found I was able to settle in and handle the paces fairly easily. I finished the 14 miles in 2:11:26...that's 9:21's! I haven't achieved a run like that in years! The treadmill forces you to hold the pace.....I am well aware that outdoor running is more demanding yet I still remain encouraged....plus, no pain in the heel! So tomorrow is optional; either no run or an easy recovery effort. Peace!

Easy peasy!

  A little "Base Run" today....30 minutes 3.08 miles. Thinking about Monday's run....14 mile progression run...also hope to run outside once next week if possible...hope you are well! Peace!

1/4 reps

 I had no time yesterday!!! Worked from 6-6 with only enough time to squeeze in a treadmill workout. The plan was 1.5 mile warm-up and 1.5 mile cool down which I have learned is truly very important! So the workout was a recovery speed session(?) 8 x 1/4 @ 8.1mph (7:24's) 1 degree incline, 3 min recovery. Did 'em! Finished in 68 minutes with 6.75 treadmiles. I have realized that the treadmill is a very good tool to practice and train the running form....so that's what I focused on during the reps. Never did suck air! I am down to 173lbs....1lb more to go until I reach my first goal...I am now looking at 165 as the real goal...what's 8 more lbs? Well I will post again later as I finish out this recovery week with an easy run sometime today....peace!

Road test....

  So I sucked it up an went out for a run on the roads today. This was my first road run since Oct 21st! I have dropped a dozen pounds and logged nearly 500 treadmiles in between! Here's what I learned; It is really a trip for the first few minutes on the road...running on the 'mill you are stationary but outdoors moving forward....it's kind of a vertigo feeling but it's amazing how fast you adapt back to running the roads.
  I learned that the treadmill can and will make you strong! I could not for the life of me run at recovery pace-11:30's-10:15's-no, I found myself running comfortably and with ease...I have been working on form while on the TM and it seems to be paying off.
  I'll not over do!! If weather permits I will go out again next week. I remembered today that I live in hill country...my route was W south which is hilly! So I will keep running and slowly transition to the roads. I remembered that motorists are inattentive and it's dangerous out there! 4.1 miles of hills in 40:34! Peace!
 

Mile reps

     So another day of treadmill training.....I've been into this program for over three months now....12 pounds off.....popped a 23:58 5K time trial....the achilles feels fine...so it's working! I wonder what will happen though when I run outside? It'll be interesting!
  I am in a recovery week so today was 3x1mile @ 10K pace (7.5mph 1 degree incline) with a two minute rest in between. I did a 1.5 mile warm up and cool down....total: 61 minutes 6.36 treadmiles....I am really feeling encouraged and confident...I hope to keep dropping the weight and gaining speed! What if I really could break 4 hrs in the marathon? Hope you are well! Peace!