Wednesday, March 1, 2017

03/01/2017 Soggy 6 miler with hills

The weather is going to run the gamut this week it seems.  Monday and Tuesday were low 50's and sunny, mild.  Today, the temps are in the 60's, but it is basically pouring out.  Tomorrow and Friday, the temps will fall constantly and bottom out in the low 30's on Friday with a chance of some light snow.  Jesus, global warming freak out at it's finest this week?  

At least, so far, I have gotten in some good work.  Including the 6 miler I just finished up, I am at 20 miles for the week.  I should be at 25-30 by Friday, plus a body weight workout.

Today's run, I just went out and ran 6 miles for a comfortable run with a couple strong hills in the middle.  I ran about 8:09/mile pace, finishing up a few ticks under 49 minutes.  With two climbs of between .6 and .9 miles in the middle, I am satisfied with that work.

Tomorrow, I am toying with whether or not to run a Fartlek 5 miler or get in a couple mile repeats or 400 meter repeats.  I will get back to you.

Tuesday, February 28, 2017

02/28/2017 Goodbye February, ran you out

At low 50's and sunny today, it was a perfect long run kinda day.  I planned and ran an 8 miler in about 1:01 and change.  I felt strong, at a clip of around 7:40/mile.  As I was assessing my run at various points, I decided that at this point, I feel strong.  I don't feel fast yet, but the strength is building.  I have mentioned it a few times in the last couple weeks, I will be moving to some speed work to utilize my strength and build speed as well.  

My stride rate continues to be on my mind as I run and today I was at an average of 183 SPM with a max of 195 SPM.  My goal is to get my average up between 186-190 SPM.

Monday, February 27, 2017

02/27/2017 Well rested, time to press on

I am just shy of 4 months left of training until my featured race, the triathlon relay.  Coming off a week vacation spent bouncing around NJ with the family, sadly, it was back to work today.  The bright spot, however, is that my schedule when working is more regimented and I can make sure my running happens.  

I started back up like I never took a break and banged out a 10K run in about 51 minutes.  I hovered around 8:10-8:25/mile and it felt good to be back out there.  It is time ti=o get serious, build miles, and begin to implement my speed workouts.  Over the next two weeks, I plan to get in 2 long runs of 8-10 miles, as well as 2 speed sessions of mile repeats and either a pyramid or some straight 400 meter repeats.  Throw in a bunch of runs to build mileage in there and the next 14 days should be eventful.  I also, hopefully, will race on March 12th, at a local 5K.  More details to follow.