Every day is a new day

Raining and in the 30's!  Back outside as soon as tomorrow. 

After a 2.2 mile warm up ran a treadmill 5K at hard but not hardest pace.  Ran 7:30  7:15  7:00 and 0:42 for  22:27.  Guess I'll run the local 5K on Saturday to find out where I really stand.

Recovery day so nothing special.  Still treadmilling.

Ran 7.0 miles in 1:02.  Ave HR 136.  Very hot and humid in the gym since it has warmed up so much with the return to rain.

Back to the great outdoors!  Ran with only a little glare ice on the roads.  Felt really good to see the scenery change.

Ran a 1 mile warm up then ran next Saturdays 5K course which includes a roundtrip over the bridge. While the bridge is less than a hundred feet elevation gain going over it twice in less than a mile seems to slow one down.  Ran it as a fast tempo/slow VO2 max run but managed only 23:52.  Put that down to ice and a lack of compitition.  Will know in a few days how much my speed has suffered over the winter(what little I have anyway).

Ended up with a total of 7.7 miles in 62:40.  Average HR 144.

Recovery day but wanted to run the 5K course again.  Planned on doing only recovery pace but ran a little fast and ended up with 7 miles in 58 minutes for an 8:20 pace.

Nice day with little wind and temps in the mid 40's.

I am cutting back on the miles with the increase in speed and tempo work.  Seem to be getting a lot of new aches and pains that I most definately do not want to grow into a problem.

Easy day on the treadmill.  Ran 5 miles at 9:00.  Ave HR 133.

Just so I would remember how to move my legs tomorrow at the 5K I ran the last mile at 7:30.  Ave HR 151.

Woke up to an inch or two of new snow. Wind at 25 with gusts to 30. Temp about 30 degrees.

Great weather day for the local 5K race. I did not include finishing place in the summary above as my son and I made up close to half of the total runners. We saw no one at the start and thought the race had been canceled and did minimal warm up and were leaving the start area when the organizer showed up 5 minutes before race time . A few quick strides and we were off.

The field was made up of two fast runners, me and two joggers. I often have trouble with opening pace and today was no exception. I never try to start out with my son but the other fast runner told me he was just looking for a low 7 minute pace today so I followed him, expecting to slowly lose ground but have someone in sight the whole way.

Well as expected I went out too fast, going by the first mile marker in 6:44. Then I hit the bridge- long uphill section and straight into the wind plus the snow was rather slippery on the bridge. Wind did not seem to push much on the return trip. Needless to say the second mile was slow, very slow. I noticed my HR peaked in the high 170's- a little high for an old guy like me. The third mile was tiring but uneventful. The leaders were out of sight ahead, the joggers were out of sight behind. I was tired enough that surging to the finish with no one in sight did not seem worth it. Felt tired but not exhausted at the finish.

Details 6:44, 8:17, 7:09 and :47 for 22:57 a PR for the CC course.  Ave HR 163.

Less than 4 minutes behind son, who said he had a bad day and running wearing only shorts, ( no shirt, hat or gloves), was a bad idea especially considering the wind chill.  No matter he owes me dessert tonight!