Tuesday, February 18, 2014

WEEK 8 2/17 thru 2/23

MON. :  1/2 hour on the bike as easy warm up, then 45 minute strength workout from RunnersWorld. Good workout. I'm going to try to do a modified version twice a week. 
TUES. :  Snow. I'm a wimp. 1 hour on the bike. Gotta get the goose egg off  the miles per week. 
WED. :  Three days in a row, no run. First time all year, other than traveling. Quality workout on the bike though. 1:15, with 6x3:00 minute intervals to simulate 800s. My legs were burning, but not my whole body and lungs like the way running on the track works you. Tomorrow the roads should be clear. Get the f outta my way. I'm going running. 
THU. :  7 mile Bray Road run. Good to get out. I didn't feel as fresh as I thought I would after such a layoff.  Still good to get out. Shooting for 40 for the week. It could happen. 
FRI. :  Treacherous 5 miles. Winter can stop now. 
SAT. : 8 miles.  Bray loop plus a mile with the dogs. Absolutely a gorgeous afternoon. 40 might happen. 300 for the year. Feeling cautiously optimistic about Boston right now. 3:15-3:20 is what I'm shooting for. Can't say too much or I'll jinx it. 
SUN. :  22 miles. Solid effort. I ran a hard & solid pace from mile 15 to 20+, even with the hills. Last mile was an easy run/walk with the dogs. 30 miles in the last 20 hours or so. I am very pleased how things are going. 

TOTAL FOR THE WEEK: -  42 no longer a  pathetic week miles  
DAYS RUNNING IN 2014: 34 out of 54 days. 

Thursday, February 13, 2014

WEEK 7 2/10 thru 2/16

MON. :  4 miles, easy.
TUES. :  Another hour on the bike plus a tough ab workout.  I'm gonna have start counting my cross training days.
WED. : 7 miles, Tempo pace.  First time in a while, probably since last summer, that Ive been able to do my regular loop in under an hour. I made it in 56:22.  Good run.  
THU. :  7 miles, same as yesterday, but in the snow.  15 more minutes due to conditions.  Fun run, then 45 minute upper body and ab workout (shoveling).
FRI. : A choice between an early evening date or a late afternoon run. Love won. Good for the heart. 
SAT. : Long day at work. Planned afternoon run. Slacker. 
SUN. :  15 miles, solid effort. I planned to run easy with a fast finish. I felt pretty good by mile 4 or so, & I started to pick up the pace a bit. I ran hard till the end. Pace didn't really matter because of the hills and snow cover, but I kept the effort up the entire way. Amazing that with just a little training, 15 miles feels like a short Sunday Long Run. 

TOTAL FOR THE WEEK: -  33 mi.  
DAYS RUNNING IN 2014: 29 out of 47 days. 

Monday, February 3, 2014

Week 6 2/3 thru 2/9

MON. :  1 hour on the bike trainer, plus an ab workout
TUES. : 0 miles again. Another hour on the bike. Have I ever mentioned how much I hate doing 'little'  jobs on the plumbing in an old house? It's gonna kill my weekly average. I might have to go for a long snow run tomorrow. 
WED. : 12 slow, snowy, hilly Buckland miles. 
THU. :  9 mi Buckland loop. Packed, slick snow most of the way. Consistency counts. 
FRI. : 0
SAT. : 0. What was it I was saying about consistency?
SUN. :  22 mi. total. 20+ fast, hilly Buckland miles with Patrick & Sri, then a mile+ easy with the dogs. I don't think over 50% of your weekly mileage should be your long run. But at least I got in two days on the bike and I still brought my weekly mileage up. 

TOTAL FOR THE WEEK: -  43 mi.  
DAYS RUNNING IN 2014: 25 out of 40 days.