Every day is a new day

Treadmill run today.  Gym was almost empty.  Ran a 2 mile warm up then did  3 miles at 8:00 pace and then 3 miles at 7:30 pace.  Felt great even at altitude. 

Felt pretty good at the start but yesterdays tempo run obviously took a little out of me as the last 2 miles did not qualify as "easy".  Ran 9.3 miles at an average pace of 9:13.

Did a 1.5 miles warmup? run to the gym at 5 degrees.  Then ran 11.2 on the indoor track all 62 laps.

Ran a 1.5 miles warm up going to the gym.  Ran 8 miles on the indoor track at 9:25 pace and then walked home.

Ran 1.5 miles to the gym as a warm up.  Then ran 9 miles at 9:05 average pace.  Legs are a little tired today.

Ran the river trail to the Old Mill.  Then ran the 10K course in about 50 minutes.  Ran back home the way I came.

Back at sea level and a really sunny but cold day.  Long run day so I thought it reasonable to run it a little faster than I have been so just squeeked under the 9 minute mark averaging 8:58 for the run.  Breathing was easy except for the hills.

Did a slow 1.1 mile loop as a warm up then did a 3.8 mile hilly road run out and back at around a 9 minute pace.  Total of 8.7 miles today.

Did a 2 mile warm up then a tempo run on the track 25 degrees with a brisk wind with the following:

7:59

7:56

7:55

7:53

8:05

Then a 1.5 mile cool down.

Cold!  Wind chill near 0 tonight.  I ran on the track asa it was out of the wind.  Ran a slow tempo 10 K in 54 minutes aznd then "cooled" down for 1.5 miles.  Good run glad the car heater worked!

Really cold today.   Started out sunny and about 12 degrees with no wind.  By the time I got near the end it was single digits and a good 15-20 MPH wind in my face.  By the time I was done I had no feeling in my face or in my hands.  I just knew better than to stop!  Long icicles in my beard.  Ended up at a good pace of 8:35/ mile.

Still cold but warming and a little light snow.  Ran from the office to the park and around and back for a total of 8.5 miles at a pretty easy pace.  Hope to get a long run in tomorrow if we don't get too much snow.

Ran to the gym then did 3x5K at slow then increasing pace but ran to 30 minutes on each.  So did

29:30

27:00

25:00

So in 90 minutes did a total of  10.1 miles.

Easy run on the river trai to the mill 10K loop and back.  10.5 miles with tired legs.

Quick 5.5 treadmill in the hotel miles at an 8:20 pace.

Incine progressive run on the treadmill with the last two miles at 9:00 pace at 5% then a flat mile at 7:45 pace.  Felt good.

Great day!  Sunny and over 50 degrees.  Ran the river to the 10 K loop, ran that and cooled down on the way back.  Total of 10 miles at easy to brisk pace.

Just wanted to get some easy miles in today.  Went to the gym and did 10.1 miles at a 9:05 pace.  Nice and easy felt great.

Tempo day.  Ran to the gym and did a 1 mile treadmill warmup for a total of 2.7 miles.  Then did a 5.25 mile tempo run at a pace in the 7:40's.  Finished it off with a 1.3 mile cooldown.  Then walked home from the gym.

In the afternoon went for a quick 1 hour snowshoe hike.  REally uses different muscles than running.

I did the basic river to old mill and 10K route today.  Within 4 seconds of the last time on this section.  Pretty consistant for 9.25 miles.  Average pace 9:07.

Seven miles in 58 minutes.  River trail in Eugene.  Great place to run.

Just an easy 4 around the block.

Jogged a warmup down to the gym then ran a progressive run on the treadmill from 6.5 to 8 MPH.  Calf a little sore so stopped there.

Ran down to the gym for a 1.5 mile warm up.  Cold today about 18 degrees.  Ran 7 miles on the mill at just under 9 minute pace.  Leg felt pretty good today.

Ran down to the gym for 1.5 miles.  Did a mile warm up then did a 3x1600 with .5 mile easy in between.  Miles were 7:40, 7:30 and 7:10.  Then did a 1.5 mile easy pace cool down.  Felt good to get the speedwork in.  Half marathon in Ca. on Sunday so day off tomorrow and just a short easy run on Friday.

Last run before this weekends half marathon.  Just did a treadmill run progressing from 9:00 to 8:30 over 5.5 miles.  Felt good and no noticable leg or achilles tightness.  Off to California in the morning.

First try in a long time to run a real race at a real pace w/o injury.  Really had no idea what was possible since my training has been subdued to help prevent new injury.  I just hoped for around a 1:50 finish.

Great morning with a little fog, no wind and temps in the high 40's.  Course was quite flat and I was determined to start slow.

Mile 1   8:12

Mile 2  8:05

Mile 3 8:05

The course then went up the only real hill, but it was pretty gradual and managed to maintain:

Mile 4  8:01

then the markers disappeared for 4 miles as we got back on the coast road.  Next thing I knew we were at 8 miles and I was at 1:03:52 so ran 4 miles at about 7:50 pace.

The turn back was at just over 8 miles and I felt great at this point.  I knew I only needed sub 8;30 pace back to stand a good chance of a PR.  Felt good but was reluctant to pick up the pace in fear of a rapid fade.

Mile markers were a bit out of place because mile 10 was 8:39 and mile 11 was 7:28 and I know I ran both at a similar pace.  Mile 12 was a little mental game to stay focused and managed a 8:01.  Could see the finish in the distance and picked it up a touch and did the last 1.1 in 8:37 for a PR of 1:44+.  Felt like I could of pushed a little more but am realy happy to finish a race without injury and do a half under 8 minute pace, even if it was just under.

Legs felt good today so thought it time to get back into daily runs.  May of been a day too soon.  Felt fine the first half but felt it quite a bit over the last 2.5 miles.  Averaged just over 9:00/mile so a little fast for an easy run especially just after a race.

Did the same route as yesterday just a little slower and a little earlier turnaround.  Legs were pretty stiff today so thought I better keep it easy.

After two days off I felt like moving!  So I did a mile warm up then ran the 5K CC course in 24:02(7:45 pace) then did a mile cool down.  Felt really good to move the legs today. Snowy and in the low 30's.

Did not have much time today so had to keep the run to 5 miles.  Thought a progression run would make the best use of the limited time.

Miles were 9:00, 8:30, 8:00, 7:40, 7:30 and the last .5 at 7:00.

Pretty short workout but felt good.

Ok I decided it was time to refocus and start training for the next event.  I have decided to run Avenue of the Giants May 1 running the marathon( my first) and make it a Boston qualifier( at least hope to).  My 1:44 half last week translates to a 3:39, assuming I train for the longer distance over the next 12 weeks.  Since this will be trying to qualify for 2012 Boston I can get in with 3:45:59 since I will be 55.  All I need is 8:37 pace. 

Got back on treack with a 9 mile easy run at about 9:15 pace.  Cold and really icy so was not the best run I've ever had but got me going so was fine.

Ran down to the gym and then did an hour on the treadmill.  Picked up the pace to around 8 minute pace for the last 1.5 miles.

Then tried out a water conditioning class at the gym.  Actually was fun but I only did it for 30 miutes since I had just finished running.  Looks like a low impact way to get in a two a day without extra stress on the body.

Ran to the gym then did 7.3 at 8:57 pace on the treadmill.  Felt slow today and the run seemed way harder than easy pace but I got it done and feel fine this evening.

Snowing hard today so a long run outside was out of the question.  Went to the gym and did 12.4 miles on the treadmill at 9:05 pace.  Started to get dehydrated and since the gym was full I did not want to lose the treadmill by stopping for water.  Ran out of gas due to the6 or more pounds of water loss and called it a day.

Easy run on the treadmill of 10.25 miles at a 9;05 pace.  Felt a little sluggish.  A little surprising since yesterday was an off day.  Will pay attention tomorrow.

Mostly a repeat of yesterday.  Can't really run outside so since I am trying to up my mileage I did another 10.1 miles on the treadmill in 90 minutes.  Felt much better than yesterday.

Snowing and cold and windy......So being very sick of the treadmill I did 52 laps on the indoor track foe 9.36 miles at around 9:15 pace.

Felt the beggnings of a cold today.  Decided to run anyway and stop if it was a problem.  It was not.  Did a treadmill run of 10.75 miles at a 8;57 pace.

Bad cold no running today.

Felt better today.  Just a short run was all I dared do.  Ran 3 at 8:57 then sped up progressively to 7:00 pace by the end 5.25 miles in 44 minutes.

Felt a little better today but somewhat tired.

Ran down to the gym.  Then did an easy 7.25 treamill miles for a total of8.75.  Felt good after I finished.

I had a full aerobic test done today complete with blood tests every three minutes and a mask to measure O2 consumption.  The bad news was I still had a cold that effected me much more than I thought it would at the high end of the test.

Results summarized:

1. I have great fat burning % at normal easy/ long run pace.

2. Body fat 8-9 % so while not perfect is good for me

3. latic acid build up continued after the test ended indicating I really need to do more speed work as my body is not dealing with latic acid well at all

4. My VO2 max occured just over half way through the test clearly indicating lack of full lung usage due to the congestion I have.  That said I did another 8 minutes at up to a 6:30 pace at a grade before failure occured but at lower VO2 max and I never reached  my usual max HR.

Great test and now that I have a base I will retest in a month or two when I have no other issues to retry the high end of my fitness.

Time for a long run.  Decided to do it on the treadmill due to weather and pounding the pavement issues.  Ran 16.5 miles at just over 9:00 minute pace.  The last 10 minutes I felt like I was running out of energy probably due to food issues as I consumed only water and had eaten little earlier in the day.  Mostly felt good and controlled.

Not much time today so just did a quick run.  Ran a 2 mile warmup then ran a 5 mile tempo at a little under 8 minute pace then a .5 cool down.  A little hard after yesterdays long run but I can't run tomorrow so this was fine.

Easy 5.5 around the neighborhood.

Went to the track since I was there already.  Ran a progression run with the overall average at 8:30 pace.

Went to the track again today.  I really like knowing what my pace is at .25 intervals.  This helps keep me on track.  I did a one mile warm up at 9:30 then ran the next 8.25 at around 8:50-55 pace.  Lots of wind today so that certainly made it a harder workout.

Ran to the gym for 1.65 miles.  Then ran on the treadmill 125 minutes for 13.85.  Total of 15.5 at an average pace of 8:57.

Easy 7.2 around the neighborhood.

Two mile warm up then a 5 mile tempo at 7:34 ave pace then a 2 mile cool down.

AM:  Five easy miles on the treadmill at a 9:05 pace.

PM:  I did the Whale Park route from the gym for a total of 8.25 miles in 75 minutes also ended up being a 9:05 pace.

Felt a little tired today so went to the gym and ran 9.25 at an average pace of 9:00 felt fine after the first couple of miles.

AM:  Five mid level miles in the park.  Legs felt heavy today.  Will not push this afternoons run much at all.

PM:  Treadmill run of 8.35 miles at an 8:57 pace.  Tired at the begining but fine after a couple of miles. 

8.5 in 76 minutes on the treadmill.  I hope my legs think this was a really easy day as I have a 19 miler scheduled for tomorrow.

Long run day.  Beutiful day for a run.  Blue sky, little wind and temps in the upper 40's.  Hard to get a long run in in Sitka a town with limited roads. Ran to Sandy Beach and back the out the other way to the hatchery gate and back. Total of 19.1 miles in 2:52 for a 9:00 average pace.  Just about where I wanted to be.  Good week for me.

Ran an easy 6 miles and then sped up a bit and did a 5K at 8:00 or half marathon pace.  Legs felt pretty good but did not have much reserve.  This run was harder than it usually would be.

Ran a 2 mile warm up and then did a 4xmile with .5 mile easy between.  Times for the miles were:  7:40, 7:20, 7:05 and 6:50.  All felt good and probably had room for one more.  Ran a 1.5 mile cool down.

Easy run on the treadmill.  Legs were heavy today after intervals yesterday so kept it to 8.25 at 8:57 ave pace.  Tired.

Did the second marathon prep long run today.  Ran with a friend that runs a bit faster than me on training runs. Felt great for the first 13 but slowly started to fade as the run went on.  Kept the pace until the last mile then slowed quite a bit.  Ran 19 in 2:40 and the last mile in 10 so ended up at an average pace of 8:30 which is too fast for a training run as that is what I hope to run in the race next month.  Only refueled at 13 miles and I suspect I was running out of energy at the end.

Ran 10.25 at an easy 8:57 pace.  Legs a little tight from Sunday but really not bad at all.  Good run.

AM: Just a short 1/2 hour run on the treadmill for 3.25 miles.  More later.

PM: Did a treadmill run of 7.6 miles at a 8:57 pace.  Legs are a little tired but not too bad.

AM:  Quick morning treadmill run of 5.1 miles at an average pace of 8:47.

P.M. Back to the treadmill due to time constraints.  Pretty tired this afternoon and only ran another 6 miles at 8:49 pace.  Glad to have this run done with.

Easy miles along the river trail.  Felt very tired.

AM: 3.5 treadmill miles felt quite a bit better.

PM:  Did 8 miles in the park.  Legs were tired but all in not too bad.

AM:  Did 3.5 easy pace on the treadmill before work.

PM:  Did 7.4 more treadmill miles at an 8:57 pace.

Kind of a day off.  Only ran once for 7 miles at 8:57 pace.  Trying to get ready for a 20 miler this weekend.

Decided to do just one run today.  9.1 easy paced miles.

Just did an easy 7 mile run as I have a 20 miler scheduled for tomorrow.

Scheduled a 20 miler today but it did not work out.  Snow overnight left about 2-3 inches on the ground and snow showers came throughout the day.  Stoped after 13 for fuel and water and when I started up again I could not get warm.  I can clearly see the early signs of hypothermea and called it a day at 13.  Since that was only a regular day I will try the 20 miler again on Tues or Wed.

Just did a nice easy 9.1 treadmill miles.

Last long run before marathon on May 1st.  Cold with light rain today but did not want to wait.  Too cold to stop for fuel and water so kinda ran out of gas at the end.  Average pace just under 9:00.  Decent run legs were sore though.

Just a short 2 mile jog to warm up enough to stretch out a little. 

AM:  Did a 5.5 mile treadmill run ave. pace 8:57.

PM:  Did a park loop run of 5.6 miles at an ave pace of about 8:40.

Did a 2 mile warm up then did a short 3x1600 interval at a 7:30 pace.  Cooled down for 1.5 miles for a total of 7.5.  Legs are tired so did not push this one very hard but felt good to run.

Legs were very heavy today.  Warmup did not improve the situation. Kept to a recovery pace of around 9:20 managed  to almost make my 10 mile goal.

Ran down to the gym then did 6.75 easy treadmill miles.  Tired and not used to the alltitude.

Finally had time to run.  11.2 miles on fourth day back at altitude and the first day it felt OK.  Now I feel like I have half a chance at the marathon in 9 days time.

Legs were sore and tired today so I just did an easy 6.75 miles at about 9;00 pace.

Did a progression run to get some work in without too many miles.

I did a 5K warm up jog then did a 2 mile at 10K race pace.  Felt good even with low carbs.

Just ran an easy hour around the area to get in 6.5 miles.

Pulled a calf muscle two days before the Ave of the Giants marathon.  Not a lot of pain but I knew it would be an issue.  I was right.  Felt good the first two miles that I ran slow at 8:40.  Then the pain started slow but there.  Ran the next 3  miles around 8:25-*:30 so still under goal pace.  Calf seized solid during mile 5 but somehow let go and just was sore for the next 5 miles that were all around the 8:20 pace.  Brought in the half at 1:51 only a minute above goal pace.  The calf hurt but i was still running.  Went up a steep hill in mile fourteen and my calf didn't like it and the mile was 8:42 then miles 15,16 and 17 were 9:02, 9:01 and 8:52. Was still on track for at least a BQ  but  the pain was now in multiple areas of calf including achilles and opposite knee.  Took a week for the swelling to finally go down in my leg.

Easy jog around the neighborhood.

Faster run at an 8:30 pace.  Leg held up for it so maybe I am OK.

Seven easy treadmill miles.  Felt pretty good and averaged a 9:00 pace.

5 treadmill miles in 42 minutes.

9.9 road miles with 2 large hills in 1:26.

6.5 easy miles on the treadmill in one hour.

Easy recovery treadmill miles.

Park out to the church route.  Ended up at 8:57 pace.  A little fast right now for easy pace miles but felt solid.

1 mile warm up then a 5 mile tempo in 38:52.

Eight miles out the road in Craig.

Five miles around the neighborhood in Craig,

6.5 miles around town at an 8:30 pace.

I did a 3.5 mile slow warm up around town on a great sunny day then did 4 miles on the treadmill at 7:45 pace.

Four miles in the park with 4.3 more on the road.  Easy pace of 9:00.

Treadmill day due to volume and to the rainy weather.  Ran an easy one hour on the mill for 6.5 miles.

Ran to the track for a 1.6 warm-up.  Then just ran at an easy pace and timed the laps to see what that currently is.  I varied between 8:50 and 9:05. Did 5.5 on the track then ran the 1.5 back to the gym.

Ran an easy paced 6.5 mph treadmill recovery run.  Legs are OK but hips are a little sore.  Will run a slow 6-8 tommorrow then rest Sunday before trying a real run over 2 hours next week. 

One hour easy around townwith somehills fr 6.7 miles.

Did a 1.6 mile warm up.

Five mile tempo run on the treadmill in 38:44 for a 7:45 average.

Ran a 1 mile cool down.

Felt good the whole run and finished with the last mile at 7:30.

Treadmill run today.  Did 1 mile at 9:30 pace then 6.25 miles  at 8:57 pace and cooled down 1 mile at 9:30 pace.  Good easy run with just slightly higher effort than I would have liked for an easy day.

Hill workout on the treadmill.  5 minute warm up 6.3 mph at 1%.  Then 5 minutes at 4% back to 1% for 5 minutes.  The rest of the run was 6 minutes at 5% and 4 minutes at 1% until I got to 6.5 miles.  Good workout and not too strenuous on the body.

Treadmill easy run of 6.65 miles at 6.4 mph at 1%.

Easy hour and a bit on the treadmill.  6.4 mph at 1%.  Easy run felt good.

Great sunny day here in southeast Alaska.  Time for the first long run of this training cycle.  I was determined to keep the pace moderate.  Ended up exactly 2 hours and 13.5 miles.  Mission accomplished.

Easy recovery run at 9:22 pace.

Moderate pace run on the Eugene river trail.

Moderate run on the river trail with a 1 mile pick up.

6 easy miles in Eugene.

Still in Eugene running on the river trail.  Did a 1.5 warm up and then a progression run decreasing .25 mile times from 2:15 down to 1:55.  Great run felt good throughout.

Just did a slow easy 3.5 mile recovery run.

Eight "easy" miles around Orem, Ut.  Here at Sundance for a conference.  Just "love" the altitude that can make an easy run a tempo without the speed.

Three "easy" miles at 6200 feet.

4 "easy miles above Sundance resort at 6300-6600 feet.  Two miles up and a 2 mile down recovery.

6.5 miles on the Provo river trail.

6.5 miles on the provo River trail in 57 minutes.

Ran to the club(1.6) then did another .5 warm up then 3x1600 at 7:09 pace with 3 minute jogs.  Ran a cool down to total 8.6 miles. 

Ran down to the gym for a 1.5 mile warm up. Then 6.7 miles on the treadmill at an easy 9:05 pace.

Time for a few more miles.  Ran to the Old Mill and back for a total of 12 miles in 1:48.

Ten easy miles along the river and the Old Mill.

Ran up the hill to the golf course and then down to the end of the road.  Felt really slow today I think this cold has taken some strength.  Felt way better on the way back....course it was downhill.

8 easy while in Ca.

6.5 easy

8.5 easy in Bend.

8.5 while in Eugene.

Short tempo run in Bend.  Altitude hurt

Easy 7.25 around the river and old mill.

Did a two mile warm up then did a 3 x mile with 3 minute jogs between.  Ran 7:18, 7:06 and 6:54 and then did a 2.8 mile cool down.

Just an hour on the treadmill with most at an easy pace and 1 mile at 7:30 pace.

AM:  Four easy treadmill miles.

PM:  5.1 more treadmill miles at a slightly faster pace than this morning.

Easy paced hour on the treadmill.

Easy 9.2 mile run out to Whale Park.  Beautiful sunny day here in Southeast Alaska!

Two mile warm up followed by a 5 mile tempo at 7:30 pace. Did a 1 mile cool down for a total of 8 miles.

Progressive 10 K.  A little under the weather.

Bend 10K Turkey Trot.  Just back at altitude so just ran tempo pace.  Nice sunny but cold  (30).  Felt great the whole way.

Good day for run.  Good a long run.  Road to the Old Mill then three times around and back to the house.  Pace in the low-mid 9's.

Did a 1.5 mile warm up then did 3x1600 with 3:00 jog.  Worked out to 7:20, &;00 and 6:42 pace. Then cooldown to end up at 10K total.  Felt great today and miles were maybe a little too easy which is scary as that is historically my max effort.

december unrecorded miles mostly on a cruise ship treadmill.

7 easy miles at the gym.

Easy miles out to Whale Park and back

First long run of this cycle.  Cold and rainy but not much wind.  Good run especially after yesterdays run.

Ran 1.6 to the gym then 6.7 on the mill all at 9:00 pace.

Easy treadmill run at 9:00 pace.

Ran 1.5 miles to the gym then 7.0 on the treadmill at average pace of 8:52.

Nice run on the river trail.