Thursday, January 25, 2018

01.25.2018 double run day, 8 miles total

I was a little wimpy today regarding the weather.  It was only in the mid 20's and it was windy.  Feels like teens didn't sound appealing to me so I stayed in for a set of 4 milers, with about an hour or so in between.  The first 4 miler I ran slow in the first two miles and then stepped it up for the second two.  A negative split and overall total of 34:28 for the run.  

The second run, I simply ran a casual jog of another 4 miles with no regard to running quickly at all.  A second run of the day is best kept to a slow jog, recovery style.  I ran this run in about 39:39 overall.

Tomorrow, I plan on running a strong 6 miler and keeping it more of a faster tempo run.  I am looking to run the 6 miles at a pace below 7:30.  That will end my week at just over 40 miles total, my best individual week in a long time.  I have about 6 weeks until the half marathon.  I have more work to do.  February is going to be busy.

Wednesday, January 24, 2018

01.24.2018 On a roll, 800 meter repeats done

When you are motivated and on a roll like I am now, it's hard to fathom how I could struggle to get out for a run in the past.  Now, it seems so easy.  I get dressed and go.  I have no wishy washy mentals on whether I will run or not.  I just am.  It's great to be motivated.  

Today, as planned, I got out for my 800 meter repeats session.  It looked like this:

1 mile warm up
6 X 800 meters with 400 meter jogs between

Splits were-

3:10
3:10
3:00
3:00
2:55
2:55

.75 mile-ish cool down for a 6 mile workout

although done on the road, it was relatively flat, with some turns.  I didn't include any major hills at all.  I wanted to run fast.  Next week's speed work will be 10 X 400 meter repeats.

Tuesday, January 23, 2018

01.23.2018 A much needed recovery run

Yesterday's long run left me feeling a little rickety this morning.  My ankles and feet were really sore getting out of bed.  It's time, now that I am logging some serious miles, to start rolling my feet and joints around before getting out of the bed in the am.  It does a world of good for those first few steps.

As I headed out for my recovery run this morning, I felt a little tight and rusty, but found some smooth sailing once I passed the mile mark.  I ran about 6.5ish and focused on staying at a slower pace.  I think I finished up averaging almost 8:40/mile.  I'm very happy to run that speed today, no faster.  I am going to push 140 miles for the month and I want it to be done the right way.  Slow runs, fast running, long run pacing, etc.

Tomorrow, the fun will be 800 meter repeats. :)  I can't wait to get after it.  

Monday, January 22, 2018

01.22.2018 A long run and some tidbits of info

Today, in anticipation of some really wet weather tomorrow and maybe Wednesday I decided to get in my long run for the week.  I didn't want to have to do it in pouring rain.  There's something awesome about getting in your long run on a Monday.  The rest of the week is going to be important, but the bulk of the work is done.  I didn't look at my watch, until I finished.  My effort was simply set to be strong, but doable.  When I finished, I wasn't shocked by the results.  My pace was right about 7:43/mile and I finished strong.  A 14 miler in 1:48 is solid.  I'm hoping to keep this pace for all my long runs as I move forward.  While running the long run, lots of thoughts go through my mind.  I plan a lot for my lessons and units I am teaching, as well as running and personal stuff.  Some of today's thoughts include, but are not limited to or in any specific order:                         
1.  Know what sucks more than a shoelace that comes undone on a run?  Wearing a pair of pants that have no drawstring!  I spent the whole F-ing run pulling them up and I had to hold my phone because it would pull the pants down if I put it in my pocket.  F!

2.  Forgetting your watch until the end is liberating.  Also, it can help you maintain mental focus and physically keep your pace.  It tests you to not let your pace fall off.  I have now done it a few times and it has definitely helped me gain more focus over the length of a run.

3.  I am done with my Asics.  I don't dislike them, but after running in my Hupana's, I dislike them.  They are just stiff, and I do not like them.  Of course, I forget them today.  I don't think it is helping my foot soreness either.  I'm tossing those Asics, now!  Hoka One One time!

4.  I cannot wait to see where I go from this training.  I just hit 100 miles for the month, with 7 legit running days to go.  After looking at my running data since the beginning of 2014, I have never been above 94 miles for one month.  I was strong ending November, I hit mid 90's for December and I should hit 130 easy for this month.  

I'm sure there is more stuff, but that's all that came to mind right away.  In almost 2 hrs of running, a lot goes through my mind.  Tomorrow, a nice easy 6 miler to recover before a speed session on Wednesday.