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Ran a one mile warm-up, then ran a 15K.  I started off at marathon pace, close to 7:25 average.  Then I picked it up a bit between 6:58 and 7:10.  This felt pretty good until I got to the tough hills.  The course was a 3.5 mile loop and about half was hilly.  I had not trained for this, but given the high mileage that I've been training, gave me the endurance that was needed.  When things got tough, I ran my way through them.

Ran all 12 miles at a moderate 8:30 pace. I didn't want to push it too much because I wanted the pace to be relaxed enough to carry a conversation. I was in a rush to work so did not get the chance to do a cool down. I will run tonight and perform a good cool down at that time.

Returned to the treadmill for an easy 3 mile run.  The miles were performed at 8:45, 8:30 twice.  My legs feel fresh now and looking forward to tomorrow's 800's. 

This workout included true VO2 Max!  I started out with a slow warm-up of one mile.  Stretched shortly afterwards for several minutes and took a drink of Gatorade.

Stepped on the track and ran 12 x 800s:

1 - 3:10

2 - 3:13

3 - 3:12

4 - 3:06

5 - 3:08

6 - 3:06

7 - 3:08

8 - 3:10

9 - 3:10

10 - 3:12

11 - 3:12

12 - 3:15

Did a one mile cool down at 7:56.

Great run today.  All miles were logged on the treadmill.  Ran 10 miles with 3 at MP in the AM athen returned after work with another 10 miles easy.

Another good workout this morning.  Started with an easy 8:30 pace and held this for 5 miles.  Soon dropped the pace to 7:30 for the next 8 miles at MP.  The legs started to feel better.

Evening work started out a bit tough.  I was a little tight tonight.  The first two miles were easy at the normal 8:30 pace.  The legs became relaxed towards the end of the second mile, so I increased the pace to my normal 8 minutes per mile.  The  legs felt good at this pace, so I held it for another 6 miles.  I walked for 5 minutes and stretched as a cool down.

Performed 11 easy miles at an 8:30 pace this morning starting at 6AM.  I felt myself enter a zone where it started to feel like I was floating vs running.  This was an awesome feeling.  One I have felt before, but some time ago.  I will probably do a few tonight, in order to feel relaxed for tomorrow big 20!

Performed a challenging log run this weekend.  I was looking forward to the roads and the 35 degree temperature, however as I started out the door, the started also.  This was bad.  I attempted to ride it out, but soon it started to pouring.  I had to settle for 20 miles on the treadmill.  OUCH!!! 

The workout wasn't as bad as I thought once it started.  I wanted to train specifically for a marathon type simulation.  I'd read Ryan Hall's blog that he'd performed 5 of this type leading up to the London Marathon.  With me normally fading in the late miles, I figured this type of workout could help me.  The plan was to run the first 10 miles at a 30-40 second slower than marathon pace, then the final 10 at MP.  I knew the first ten would not be an issue, however holding MP for the final miles of the second 10 may be difficult.  As planned, I remained focussed for the first 10, completing in 1:21:45:  an 8:10 pace per mile.  I stopped took another drink of Gatorade and water and restarted the Men's Olympic Trials Race then begin my quest for the 2nd 10.  This pace shocked my legs at first because I probably should've gradually increased the pace on my last one or two miles from the first ten.  However, I settle into the rythm and worked on my form.  I didn't start to feel a little fatigue until mile 18, which is around where I normally loosed focus and the pace falters.  I held it together and the next thing I new I was on mile 19, looking for to 20.  I held a 7:30 pace the entire 10 miles and was extremely pleased with the results.  I hope to do this workout again or maybe twice before my next race.  However, I really want to take this effort to the pavement and again on the hills.  I figure since marathons are ran on the road, my simulation definitely need to be there also.

This was a great weekend Long Run and there's no better place to post my achievements than FRB!!!

First 10 Miles:       8:10

Second 10 Miles:   7:30

I ran 5 miles at a very slow pace:  8:30 per mile.  This felt really relaxed on the legs and was very well needed from yesterday's long run.

As I was on my way to the track and roads, it started to rain, sabotaging my workout.  Since it was 33 degrees, I didn't want to take the chance of catching cold in the rain.  I head back to the treadmill, again.  By the way, this occurred on Saturday morning also, so the 20 miler was on the TM.

Well, I didn't let this get me down.  I jumped on the TM with a goal of 12 miles for the morning.  I ran a constant pace of 8 minues per mile.  I was watching the trials again and this helped me focus on my form and tune-out distractions.  After 4-5 miles, it appears that the pace go very easy and relaxing.  I enjoyed this run and hope to have many like this.  I probably will do 4-6 miles tonight at an easy pace.

Ran another 4 miles as an easy cooldown.  The miles were done at an 8:45 pace.

Did my morning workout on the track this morning.  It was quite foggy and wet but the temperature was a nice 40 degrees.  I ran 10 miles total.  The first miles was at 8:45, very easy.  The next 8 were done at about an 8:05 average.  The last miles was at marathon pace - 7:33.

Enjoyed an easy night 4 mile run at a slow pace.  This felt good.

Had a good early morning 15 miles run.  The bulk of the effort was at an easy-moderate pace.  I started at 8:30 for six miles, picked it up to 8:00 for another six and took it home at MP.  The workout started to get a little tought around 12 but I remained focused and got the job done.

Today's run was a bit tough.  I felt tired and the legs were stiff.  However, I started out 30 seconds faster than my normal for the first few miles.  I was on an 8 min pace for the first 7 then dropped to MP at 7:30.  I'll do a light workout tonight and hopefully feel better. I did feel a little better towards the middle of training.

Completed training this evening with a 5 easy miler.

Ran all 10 miles at an easy pace this morning. 

Long 22 miler today.  The new snowfall sabotaged my run this morning.  Last week, it was the cold rain.  However this did not stop me from training on the treadmill.

Miles:  1-5   8:15 pace

Miles:  6-9   8:00 pace

Miles:  10-13  7:45 pace

Miles:  14-21  Marathon Pace

Mile 22 @ 8 minutes   

I will do a few miles perhaps tonight to relax the legs.                   

Ran 9 easy recovery miles today.

All 15 miles were performed at an easy 8:30 pace.  This felt great after the weekend's 22 miler.  I stretched pretty good and did 300 crunches as my cool down.  I need to strengthen the mid section, so I'll be crunching several times a week.  I'll probably run a few miles tonight in preparation for the AM run.

Ran a three mile cooldown.  Very easy pace.

I ran 16 miles this morning continuing my last week of mileage buildup.

Miles 1-8     8:15

Miles 9-12   8:00

Miles 13-16  7:45

This was a pretty good workout.

Ran 17 easy miles this morning.  The slips were 10 at 8:30, 7 @ 8:15. 

Performed 15 miles today; 11 at an easy 7:45-8:30 pace and the last 4 at marathon pace.

Performed all 15 miles on the treadmill at an 8 minute pace.

I worked out during 8 miles today.  Five miles were done easy at 8 minutes and the last 3 was at marathon pace 7:30.

Ran a half-marathon today in 26 degree weather.  The temps were not a problem, but the wind was horrible.  I could barely survive.  I've never run in such cold extremes.  My hands were very cold and the entire process ended in disaster.

I started out way too fast, probably because all the miles that I've been running.  I've only been training this way for 4-5 weeks since joining the blog and I didn't think smart during the race.  I worked with a 6:50-7:10 pace group.  It felt good at first and there were 3 runners blocking the headwind.  I knew this was not my pace, but I felt good and wanted to test my new training.  Unfortunately, I was able to hand for 5 miles, then started to falter.  By mile 8 I was extremely cold, running alone in the fields, and praying to get to the finish line healthy.  I did lots of walking in disgust, partly because my legs were tight and I have to use my body to warm my hands.  My nose and chin felt frozen along with the fingers.  However, the rest of the body felt great!  It's tough to go from here because I'm very disappointed but I've been here before.  So I will just move on.

I have 8 weeks until I run my next marathon and it will be cold.  Perhaps just like today.  I need to learn how to run with high cold winds!!!  Again, the cold weather didn't bother me, just the added wind.  Also since my legs did get tight because I went out to fast, I'm thinking about not doing three weeks of speed work but more endurance mile buildups and include 3 weeks of strength training.  I have the leg speed, but lack the endurance and strength.  If anyone has input on how I can best do this please let me know.  I've been running 90+ miles per week and will do this for another 3 weeks.  Then move to the 3 weeks strength, ending with a 2 week taper.  Any thoughts on particular workouts would be helpful.

Taking off because my chest is a bit tight from yesterday's half marathon.

Taking off because my chest is a bit tight from Sunday's half marathon.

Taking off because my chest is a bit tight from Sunday's half marathon.

I finally stopped being stubborn and went to the emergency room after work today.  I have bronchitis, not good.  I'm taking a day off from work and the next few days off from school.  Hopefully with the steriods this should clear up in a couple of days.  It feels extremely weird not running given that I've dramatically increased my weekly mileage the last 6 weeks.  But I must get well before I can move forward - healthy...

Taking off today due to illness...