Running Log

Ran 3 miles at easy pace in 27:07. AP 9:02. It was in the teens, I didn't want to get it of bed, and my legs definitely felt dead and creaky and old-man-ish. And did I mention it was cold? It was cold. 

I didn't check my mile splits, but the last one was in 9:07, so the first two were just under 9.  

Ran 3.1 miles in 25:08. 8: AP. I ran 1 mile at easy pace, then 1.3 miles as a fartlek, I guess, 1 block hard/1 block easy. Then finished .8 miles at easy pace.

Mike splits: 8:48, 7:50 (1.3 miles), 8:03 (.8 miles). 

Ran 3 miles in about 24 minutes. ~8:00 AP. I couldn't find my watch, so I went off feel. Ran 1 mile at easy pace, 1.25 miles at threshold pace, then .75 easy to finish.

Splits (by feel): 8:30, 7:10 pace (for 1.25 mi), 8:30 pace (for .75).

Ran 9 miles (or 8.88?) in 1:15:20. 8:30 AP. Ran to Concordia and down/back to Chicago Ave for 3, then 3 miles on the track. Then did return trip for final 3: to Chicago, Concordia, and home.

For some reason, mile 2 on my normal route *always* seems short. I use google pedometer to map it out and I swear I know the mile markers. But no matter what, mile 2 comes in like 30 seconds shorter. I cannot figure it out. Mile 1 and 9 had some drills in them.

Mile Splits: 8:58, 7:20, 7:50, 8:20, 8:30, 8:40, 8:40, 8:30, 9:00.

Longest run since high school!

Ran 3.1 miles at easy pace in 27:52. 8:59 AP. My legs felt heavy after my long run yesterday.

This will be a recovery week for me after 3 weeks of build-up and 2-3 hard days per week. I'll probably run 3 miles at easy pace on S, M, T, and Th, and I'll run ~7-8 on Saturday. That will be about 19 miles for the week, down from 20 and 23 over the last 2 weeks. I assume no one else reads this, but in case anyone does, what do you do for your recovery weeks?

Ran 3 miles in 27:32. 9:10 AP.

Mile splits: 9:55, ?, 8:58.

I felt creaky and stiff for a while. Didn't warm up the legs til mile 2. Yikes, that first mile was slow.

Ran 3 miles in 27:46. 9:15 AP. Yikes, another slow run. My first half mile was a...blistering.... 5:00. My legs are just so creaky if I run early in the morning. My form is like that of a 90 yo man. 

Oh well, I got out of bed to run before work, so that's a win in my book. 

Mile splits: 9:36, 9:25, 8:45. 

Ran 3 miles in 26:47. AP 8:55. Ran to Harlem Ave. My legs felt a little better today - a little less creaky. 

Mile splits: 9:14 (with drills), 9:05, 8:28 (with drills and pick-ups). 

Ran 7.1 miles in 1:00:58 at easy pace. 8:35 AP. Ran to Concordia, down to Chicago Ave , then did 2 miles at the track, and back home. 

Mile splits: 8:35, 8:05, 8:30, 8:25, 8:35, 8:35, 8:58 (w/ drills and pick-ups)

I felt a little sluggish from too little sleep and a rough work week. 

This ended my recovery week. Next week's goal is to hit 23-24 miles, with 1 tempo run and a long run of 9 miles. 

Ran 5.1 miles in 43:32. Ran 2 miles at easy pace, 2 miles at marathon pace, and 1 mile at easy pace. 

Mile splits: 9:25, 8:30, :30 shakeout, 7:50, :30 shakeout, 7:55, 8:17. Then drills and strides to cool down. 

Ran 4 miles in 36:04. 9:01 AP. Ran to Concordia track and home.

Mile Splits: 17:52 (first 2), 8:58, 9:06 (with drills and strides)

Legs felt suuuuper heavy and dead. I only got 5 hours of sleep last night, and I used my old Asics for a quick change. Ug...

Ran 2.5 miles in 19:22. 7:45 AP. This was a tempo run, but I only had about 20 minutes. So I ran for 5:20 at easy pace (about .7 miles). Then I ran at threshold pace for about 12-13 minutes. Goal pace was about 7:10/mile, and I think I ran about 7:00-7:10 pace, speeding up a bit at end. The good part is I felt like I could have kept that pace for another 10 minutes. 

All in all, not a bad workout for only 20 mins. 

Ran ~5.1 miles in 46:23. Ran the first 3 miles at exactly 9:00 mile pace. Family is in town, so I couldn't get out for my long run today. I'll try to hit 9 or 10 miles tomorrow. 

Ran 10 miles in 1:26. 8:36 AP. Ran to Concordia, Chicago Ave, 2 miles on the track, over to Forest, back to track for 2 miles, then home.

Mile Splits: 8:47 (w/drills), 8:22, 8:40, 8:25, 8:40, 9:40 (I think I measured this mile wrong), 8:25, 8:30, 8:25, 8:40 (w/drills and strides)

This is my longest run to date. My legs definitely felt tired of the pounding after mile 6. I didn't ever feel the immediate urge to just stop, which I'm happy about it, but it did feel a bit like "when will this be over?" That said, I put in a decent effort on my last two miles and ran them fairly quick. The last mile would have been in at 8:20 without doing the drills/skips/high-knees.

I also noticed that running on the track is both good and bad. It's good because I can see my splits every 1/4 mile and I end up running those miles faster. The bad part is that during those 4 miles, I got really bored, even with other people out running and kids playing football on the field. I'll use this for future planning. I also forgot to buy some Gu for this long run. I used some on my previous two long runs of 8 and 9 miles and it seemed to help, if only psychologically.

Ran 3 miles in 26:20. It was cold, rainy, and cold, but my legs felt decent considering my long run yesterday. This is promising.

Mile splits: 8:40, 8:40, 8:52. AP 8:47.

Ran 6.25 miles and did cruise intervals. Ran a 2+ mile warmup in 19 mins to the track. Did drills and strides. Then did 3x1200 at threshold, 5:15 pace. I hit 5:11, 5:13, 5:13. Then I did some sprints up the bleachers (8). And then 2 mile cool down in about 18 mins. 

The sun was out, it was 45 deg, and I wasn't pressed for time, so it felt great! 

Ran 6 miles in 49:03. 8:10 AP. These were very hilly miles, with multiple 75 ft. climbs. I started slow and picked it up on the way back. I stopped at the biggest hill on the way back, caught my breath, and sprinted the minute up. Did that again. 

These mile marker aren't accurate, but here's where I checked my watch: 9:07, 8:47, 8:30, 8:30, 7:57, 8:31. 

Ran 5.1 easy miles in 44:56. 8:49 AP. Ran to Concordia, mile on the track, then back home. 

Mile splits: 8:49, 8:29, 8:30, 8:58, 9:17 (with drills and strides) 

My left calf is tweaking a bit from my hilly run yesterday. It didn't really bother me on the run today, but I definitely feel it. I got a foam roller for Xmas, so I'll try to roll it out tonight. 

Ran 3 easy miles in 29:07. This run was early in the morning and cold. No really, windshield was -1. My calf was hurting too. It warmed up moderately, but I could barely even walk getting out of bed. All in all, this was my slowest run ever. 

Mile splits: 10:17, 9:29 , 9:20

I hate winter. 

Did a short 30-minute bike workout on my new bike trainer. I used a youtube video to guide the workout. This was my first time ever doing this. I know biking and running aren't really comparable, at least in terms of a mileage translation, but I still want to log that I did something aerobic today.