Every day is a new day

A very much needed day off.  Tired fronm the last twelve days.  The good news is it is just aches and pains, nothing nagging or problematic.  Plan to cut down from low 60's to upper 40 miles and do at least 2 speed days this week.  Decided I will run the 5K in the next series race  and not my prefered 10K. I want a better 5K time.  Will try on March 15th. 

A.M. - Got up early to bring my son into town to run a self timed 800 time trial.  The track is covered in ice so we were going to mark off a section of the park trail and run it there. We got up early but son informed me he was too tired to run a time trial and would like to do it after school. Since I was already up I decided to go into town anyway and run a bit before work.  Ended up doing 5.3 miles in 44:52 for a 8:30 easy run pace.  Will do some more later.

P.M.  Went to the gym at noon to just do a couple of treadmill mile intervals since the track is under ice.   Did a 2 mile warm up, then 2x1600 with a quarter jog.  miles were 7;00 and 6:45.  Then a 1.2 mile cooldown. Felt just a little more tired than expected, but thought it was the morning run.  Actually turned out to be treadmill set at 2.5%.  Average HR 144.

I could not decide what to do today or where to go.  It was quite windy and threatening to rain heavily.  Should of been an easy day in the park.  Instead it was a tempo day on the highway in the heavy rain and wind.

Jogged a 1 mile warm up then did 7 miles at an average pace of 8:00 and only a .1 cool down due to the heavy rain.  Went in the gym and did 15 minutes of active stretching instead.

Felt pretty good, minor leg issues only.

I was just going to do an easy day treadmill run.  It was very busy at the gym today and I had to give up my machine after 30 minutes.  Put on my hat and an extra shirt and ran out to the park and back.  Total of 7.5 miles in 64 minutes for an 8:31 average.

Felt tired this morning and almost opted for only doing a 6 mile easy run.  My plan was to run a few mile intervals.  By the time I got to the gym I decided to try to follow the plan and modify only if I had to.

So ran a 2.5 mile warm up at 8:45 pace.  Then did 3x1600 at just under7:00 pace with 400 jogs followed by 2 mile cooldown.  Tired but not exhausted.

Glad I did not wimp out!  Decent workout for an old guy.

Easy day today.  I had to go out to the airport to pick up my wife's car that was left in short term parking due to lack of space.  I did not want it towed so I decided to get two things done and ran out to the airport to collect the car.  I went on a route I had never run on before and was unsure about the distance.  As per the GPS it was exactly 7.1 miles.  Ran the 6.1 at an easy 8:50 pace and the last mile at just over 7:00. for 61 minutes total.

Nice day for a run and made it back over 200 miles for the month which is my long term ave goal.

Snow last night but the roads were ok this morning. Decided a run to the gate  past the mill was a good route.  For the first time in a long time I saw a whale as I ran by Whale Park. Two actually, both humpbacks.

So for the details 14.3 miles in 2:06 for a 8:30ish pace.  Ave HR 142.