Running Log

Easy run. 2 miles. 18:30.

Easy run. 2 miles in 17:00. I'm trying to lower the threshold to success by making these early morning runs super short. I figure I'll build up my waking-up-early stamina before increasing mileage. I *need* to go to bed early. 

Easy run. 3 miles in ~27:30. 2 miles around 9:30 pace, last mile somewhere south of 8:00.

Super short 1.4 mile run. Nothing impressive obviously, but I got out of bed. So that's a win. 

Long run. 8 miles in 1:08. 8:30 AP. Got out the door before 6am and did my planned run. I got a little stale in the middle miles, but I finished the last 1.5 miles pretty fast - maybe under 8:00 pace.

Easy run with Fartlek thrown in at the end. 5 miles. About 9:30 AP. 1 block hard/easy for mile 3.5-4.5. 

I felt heavy and slow. I was bundled up pretty well due to the cold weather, but I think it was mostly due to the 8 miler yesterday. 

Ran about 2.6 miles with the stroller. Huge hills in San Diego.

Easy-remember-how-to-run run today. 2.2 miles. Weather was awesome. 

Easy run. 5 miles with the baby in the stroller. Maybe averaged 9-9:30 miles.

East run. 6 miles. Ran about 9:30 pace. Only my 4th run in 3 weeks. Yikes. 

Easy run. 2.1 miles in ~20 mins. Felt pretty good. I got up early to run! Winning!

2 miles before work. 9min pace. 

Easy run. 2.15 miles, around 9:00 pace. Two days in a row before work! To quote George Costanza, "I'm back, baby!"

Easy run. 2.4 miles. 8:30-9:15 pace. 

easy run. 1.5 miles. 

Easy run. 5.1 miles. With 2 cups of coffee in my system before taking off, I felt like I ran about 8:00 pace for a while. Probably finished around 9-9:30 pace. 5 days in a row of running! Booya!

Easy run. 3 miles in about 29 minutes. Legs felt pretty heavy today. Got up a few minutes earlier so I could get 3 in, instead of the 2 from last week.

Tempo Run. 5.4 miles. Not sure about time; no watch. New watch is coming tomorrow!

WU: 2.25 miles easy, maybe 9:30 pace.

Tempo: 2.25 miles at tempo effort. Maybe 7:30-7:45 pace?

CD: .9 miles easy, maybe 9:30 pace. with drills.

Played basketball at lunch with some teachers and students. Fun times! Putting down a mile just cuz. 

Easy run. 6.03 miles in 52:23. 8:41 AP. Splits: 8:57, 8:23, 8:03, 8:47, 7:57, 9:59(with drills). Love my new watch, the Garmin Forerunner 220. Found a satellite super quick and it's stylish and easy to read. 

Played basketball in the annual teacher-parents game. It was fun, I played pretty good, and I got a workout in, but I came out with 4 stitches after an elbow to the eyebrow. Doesn't hurt, but I went to the ER - in and out in 1.5 hours, so not bad!

4 miles biking to and from class. And lots of yard work the past two days. Putting down 1 mile just cuz. 

Tempo run. 3.05 miles in 25:02. 8:12 AP. 1 mile easy in 9:00. 1 mile in 7:25. 20 sec break, then .5 miles at 7:15 pace. .5 miles easy to finish.

Easy run. 3.12 miles in 26:59. 8:40 AP. 

Track workout. 7 miles total. 1:03 total.
WU: 2 miles easy. 9:24, 8:46. Stretching and strides. 
Workout: 8x400 at 1:37/400 (6:31 pace) with 200 recovery. Hit 1:37 or lower for each one. Pumped it the last straightaway of the last 400 and hit 1:29. 
CD: 2.1 miles easy. ~9:20 AP with drills.

Easy run. 4.09 miles in 38:21. 9:23 AP. My legs were heavy today. Such a blah, lousy day.

Marathon pace run. 7 miles in 1:00. 8:35 AP. 

2 miles easy: 8:06 (no way I went that fast), 9:24

2 miles MP: 8:06, 7:45

1 mile easy (9:34), 1 mile MP (7:45), 1 mile easy (9:30). 

Tempo Run. 5.03 miles in 41:06. 8:11 AP.
WU: 1 easy (9:30 or 10:06), drills
Tempo: 3 @ 7:00 pace (7:12/7:19, 7:02, 7:19)
CD: 1 easy (10:02), drills and skips

I ran 1 mile easy and lined up at the 1 mile mark of the 5K Good Life race course. I was feeling a bit stiff, but I figured it would work itself out. The course has already been marked, so it's either short or my Garmin is long. I crossed the mile 2 marker (which was really 1 mile for me) at 7:12, but my Garmin hit 1 mile at 7:19. I must have picked it up next, cuz Garmin came in for mile 2 at 7:02. I thought about bagging it and coasting home easy, but I'm determined to get some fitness in before this race. So I hit mile 3 at 7:19, but it was only with a lot more effort.

I definitely don't have the base and fitness that I had last year at this time. I ran through the winter last year; this year was only sporadic. I had already logged a few 9 and 11 mile runs by now; I've done a 6 and 7 this year. As I ramp up for the rest of the spring and summer, I just have to make sure to not get injured. That happened last summer with some achilles tendinitis and then my bike fall. I probably lost a combined 1.5-2 months with those injuries.

Easy run. 3.5 miles in 32:00. 9:08 AP.
Went to track with my fam. J and I walked 1/2 mile and ran 1/2 mile with stroller. They left and I ran home, 3 miles. My legs felt like cement blocks. No energy today. Yeesh

Easy run. 3.54 miles in 29:02. 8:12 AP.

Legs felt OK. Race on Sunday. Definitely not ready for it. Wondering how to play it. 2 options:

1-Train through it. Still do my normal long runs on the weekend. Give it my best shot. Goal pace around 6:45/mile for a goal time of 20:55.

2. Make it a progression run. Run a few easy miles in the morning, then hit 7:00, 6:45, 6:30 for something around 20:54.

Last year, in better shape, I hit 6:26 AP for a 19:56. I doubt I could hit that this year. I dunno, I'm gonna have to wait and see. And run. I should really run every day.

Easy run. 5.4 miles in 50:05. 9:17 AP.

Ran after dinner and the boys' bedtimes. Legs felt OK, belly felt ok. My pace felt steady the whole way, but I hit 8:58, 8:58, 9:34, 9:02, 9:20, so it actually varied a bit. I'll try to do a tempo run tonight as one final workout before the race on Sunday.

Easy run. 3.51 miles in 32:16. 9:12 AP.
Legs felt good; lungs felt good.

Easy run. 5.1 miles in 48:27. 9:30 AP.
Went out after eating way too much for lunch. Stayed up too late. Legs felt heavy. Lungs seemed like they worked too hard. Super slow pace. And it snowed an inch last night. Blech.

Race tomorrow. I think I'll go out for an early run, maybe 3 miles. Then another mile when I get there before the race. Hopefully I can get a cooldown in or at least run the mile home. That would put me at around 8 miles for the day. Still don't know if I wanna set a 6:30 pace from the get-go or start at 7:00 and keep dropping it down from there.

Good Life Race in Oak Park, IL.

5K in 20:42.

Woke up to cold and rain. I went for an easy jog about 2 hours before the race. Easy running at 9:30 pace, but I felt yucky.

Got to the race with my fam and was able to warm up for like 4 mins with some drills and strides. Would have liked for something longer than that, ideally. I had no time goal for this race, given that my training hasn't been spectacular, I'm not sleeping enough, and I had had some beers and lots of dessert last night. I thought I would go out conservatively and speed up throughout the race.

The first mile I got out in 6:41 and felt fine. I *thought* I picked it up for Mile 2, but I got 6:47. I picked it up for reals at 2.5 miles and closed mile 3 in 6:32ish.

With a lot left in the tank at the end, it's clear that I'm fitter than my final time of 20:42 (6:39 pace). This is promising. Yet I'm pretty far off my time from last year, 19:56 (6:26 pace; 13 seconds/mile faster). 

Easy run. 5.15 miles. Maybe 9:00 pace.

Easy Run. 4.22 miles in 35:53. 8:30 AP.
Ran from my mom's to Fox Brook Park the long way. Multiple rolling hills and multiple large hills. And it was hot. Whew, it's totally different than running here. I actually got lightheaded for a minute, so I had to stop and walk. I think it was due to a lack of water and food and too much coffee.

Easy run. 3.51 miles in 30:07. 8:35 AP. legs felt crazy heavy due to hills yesterday.

Easy run. 5.33 miles in 49:48. 9:20 AP. 

easy run. 2.1 miles in about 20 mins. 

Easy run. 4.5 miles in 45:00. 10:00 AP. Super slow. 

Long run. 8.58 miles in 1:21:41. 9:30 AP.

I started out really slow with one block of walking. That mile was 11:40, or about an extra 2 mins due to the walking. My first few miles were in the 9:40-9:50 range. Eventually dropped those down to nine minute pace. Mile eight, the last one, I sped up and hit about 8:00. First mile and last 1/2 mile had lots of drills and skipping. 

Easy run. 2.01 miles in 21:14. 10:35 AP. Mason got up early, so I pushed him in the stroller. We left later than usual, and I ran the first block with him. Legs felt tired, not sore, after my long run yesterday. 

Hills run. 3.15 miles in maybe 28 mins.

5 hills total. Each one about 100 meters long, rising about 50 feet.

The cloud cover was super dense today, and I noticed my Garmin watch paused a few times. It seems like the clouds interrupted the satellite signal.

Trail Run in South Milwaukee. 6.75 miles in about 58:00. 8:35 AP.
I ran from the high school to Lake Michigan through parkway, along a river, then along a trail that runs along the cliff stretching along Lake Michigan. Pretty cool, man. Pretty cool. When I was running along the trail, I noticed that I ran faster than along the concrete sideways or the road (8:00-8:45 pace).

Easy run. 3.5 miles in 31:52. 9:07 AP.

I pushed Miles in the stroller today. Pretty cold and windy.

I hit 24 miles this week (most miles in 2016). 5 runs out of 7 days, 2 days off due to crazy long days. 1 quality long run (longest run in 2016). 1 quality medium run (on trails with hills no less). 1 decent hill workout. 2 easy runs. Those are all positives.

However, those 2 days I didn't run could be used for a bit more mileage. I also didn't get in either a tempo run or a track workout. There ya go.

Long run w/ MP. 9.35 miles in 1:23:40. 8:56 AP.
Longest run of 2016 (!).
6.71 miles easy, hovering around 9:10 pace. Then moved into marathon pace for the last 2.64 miles. I hit 7:27 pace for the last of those miles, probably averaged 7:35. So slower than what my MP should be (I think). I noticed that I needed to recalibrate and check my effort/speed every 10 seconds or so, since my legs were already tired and I was ready to be done. I think it was a good workout that could be helpful for a 10K or half-marathon later this year when my legs are really tired and I need to keep a pace.

Easy recovery run. 2 miles in 19:44. 9:52 AP.
I started real slow, grandpa-style, with tired legs and a twinging achilles. So split was probably like 11:00, then 9:00.

Tempo run. 5.62 miles total in 45:03 (forgot to hit my watch, was maybe 46:00). 8:19 AP.

WU: 1.2 miles in about 11-12 mins. 9:20 pace

Tempo: 3 miles. Goal was under 7:00 pace. I hit 6:59, 7:12, and 7:03. So I was pretty close. Mile 2 was uphill for a good quarter mile with a decent climb for 200 yards or so.

CD: 1.42 miles super easy to finish. 9:45-10:00 pace  

Medium Run. 5.8 miles in 46:53. 8:04 AP.
Ran home from soccer practice. Started at 8:17, dropped down to 7:30 for the last mile, then eased in the last .5 mile.
Right achilles tendon was twinging.

Easy-ish run. Super quick 2 miles. 8:00 AP.

Super easy run. Grandpa pace.

Night run. Easy. 5.2 miles. No watch. 8:45 AP, I'd guess.

2 mile run to track. Fartlek-style for 1 mile, firm on the straightaways, easy on the curves. 2 miles home, and I just let my body run on autopilot almost. Cool feeling, kept picking up the pace naturally, maybe finished under 8:00 pace.

Medium hilly run. 6.5 miles in 60 minutes. Tons of hills, like 5-6 climbs of 100 feet. 1 brutal hill that stopped me cold at 12:00 pace. My pace was super slow the whole time, and I felt stiff, cold, and old. 
My plan was to run for 31 mins, then pick it up on the way back. Mission accomplished. 

Easy run. 2 miles in 17:20ish. 

Tempo run. 3.38 miles in 27:  

1 mile easy in 10:20

1.75 miles at tempo pace. 7:00 and 5:57 for .75.

.5 miles cooldown in 9:30 pace  

 Track workout. About 3 miles total in about 23 minutes. 743 average pace. 

Warm-up: .86 miles easy 

Workout: 2 x 400 (1:39), 1000 (4:06), 2 x 200 (?).

Cooldown: .5 miles easy. 

Easy run. 2.01 miles in 18:21. 9:09 AP. Pushed Mase in the stroller.

Mini progression run. 4.85 miles in 40:28. 8:21 AP. 

9:12, 8:37, 8:08, 7:37, 0.32 push in 2:12, .5 easy to end with drills

Wanted to get a 9-10 miler in, but the in laws are in town and Mase got up early. 

east run. 4.3 miles in 38:49. Beautiful morning out. 

Tempo Run. 4 miles in 32:56. 8:14 AP. 

1 mile easy in 10: something. 

2.5 miles at tempo pace. 7:11, 7:06, then 3:27 for the .5 mile (6:54 pace).

.5 cooldown easy. 

I wasn't exactly looking forward to this workout. But once I hit the mile mark, I dropped right into tempo pace. The first half mile was laborious, but my effort smoothed out. I think to move forward with my training, I'll really have to log some tempo runs of 4-5 miles. I'm already getting up at 5:15, so those might have to wait til summer hits. 

Easy run. 2.04 miles in 21:32. 10:34 AP.

throught the trails at outdoor Ed camp. A few decent hills, along a boardwalk through the marsh, and almost got lost for a second. I must have taken down at least 30 spiderwebs along the trail. 

Track workout. 3.9 miles in about 33:00. 8:37 AP. 

WU: 1 mile

Workout: 400 (1:25 too fast), 800 (3:11), 1000 (4:08), 1000 (4:06). 200-350 jog in between each. The plan was to do another 800 and 400, but I ran out of time. Just like Tuesday, I'll have to use the summer to do longer and bigger workouts.

CD: about .3-.4 easy. 

Medium easy rum. 6.11 miles in 54:11. 8:50 3AP. 
Was planning to do a long run, but since I moved my track workout to yesterday I decided to keep it easier. Having a few drinks last night didn't help either. I'll do a long run tomorrow.

Super easy walk with J and then .5 mile jog home.

Long run with hills. 8.18 miles in 1:10:12. 8:35 AP.
Set it up as a 3/1 run. First six miles were at easy pace: anywhere from 8:27-8:50. Mile 6 was easy and super hilly at 9:35. Then the last quarter of the run was 2 miles at marathon ish pace: 8:00 (200 ft climb over half mile) and 7:15.
Then .18 miles easy to finish.

easy run with the stroller. 3 miles. No time.

2 weeks off due to end of school year craziness, applying and interviewing for jobs, and lack of interest the last 4 days. Fri-Sunday I just chilled.

Easy run. 4.3 miles. 8:54 AP. 9:02, 9:12. 8:38, ?. It was stupid humid out today. Tomorrow is supposed to be 90 with 92% humidity. Ug. 

I saw a triathlon in 4 weeks. Might sign up. If I run this week I'll do it. I have been struggling with motivation to get out in the morning. This is likely due to having the whole day off. I keep thinking "I can always do it later." In reality, it's harder to do it later. 

Tempo run. 4.62 miles in 42:15. 9:09 AP. 

10 mins easy (1 mile). 10 mins at tempo (1.3 mi). 5 mins easy. 1.1 miles at slower tempo. .6 mile easy. Walked a good .3 miles to cool down. 

It was stupid hot out again at 3:30pm. Felt like 93. Humidity was supposedly only 52%. I drove to the Forest Preserve to run the trail and be out of the sun. While this likely saved my life, it wasn't easy to get to tempo pace, what with the branches, rocks, and twists in the trail. I also walked/ran a mile with the stroller and another son on the scooter at 7am. 

Easy run. 3 miles in 27:18. 9:06 AP. Super hot. We moved this weekend. As in loved our whole house with just help from my dad. Ridiculously hard. Remind me to never do a move by myself again. 

Bike ride. 10.1 miles. Lotsa hills. I'm putting down 2 miles. So sue me. 

Tempo Run. 7.11 miles in 59:28. 8:21 AP. 

3 miles easy in 27:18. 9:06 average.

3.1 miles tempo: 7:12, 6:57, 7:00, :46 for the .1. 

1 mile easy to end in 10:15. 

Easy run. 4.4 miles in 40:28. 9:15 AP or so. My legs didn't feel sore from yesterday, just tired. No pop. 

Track workout. 5.32 miles total in 45ish minutes.

WU: 1.35 miles easy with drills and 4 strides. 

Workout: 3x800 (3:05, 3:05, 3:05) with 200/2min jog; 4x200 (44, 43, 42, 41) with 100/:45 jog. Fairly stiff wind on the backstretch. 

CD: 1.2 easy with a sprint up the huge hill. 

I wanted to do 4 reps of the 800 but left too late. So I cut it down to 3. It's also clear that I have more speed than endurance. The 200 progressions were pretty easy, while the 800s were pretty tough for the second lap. I based my times on the Jack Daniels calculator for a 20:10 5K. My 800s should have been at 2:59, but that felt super fast and I settled for 3:05s. The 200s were supposed to be at :45, but those felt too easy. 

.5 mile run in AM. 1.5 mile walk with stroller and hills in PM. Then shot some baskets with Mase at the gym for at least 30 mins. I'm putting in 1 mile. Also swam about 7 laps after basketball. This definitely counts as an active day of recovery. My right calf is a bit sore from the track workout yesterday. Going for a long run of 10 miles tomorrow. That will get me to 30 miles for the week, a high for 2016. 

Easy run. 4.25 miles. 8:30 ish AP. 90 something degrees. Miles 1-3 were fine. Mile 4 was damn hot. It felt like I was overheating. 

Long Run. 10.7 miles in 1:42 or 1:43. I didn't start my watch from mile 3-4.2. Then it died after mile 7.  

4.21 miles with Mase in the stroller. This felt arduous. No pop in my legs, he felt heavy, and there was way too much talking for before 6am. Ha. Dropped him off at home and went back out. I was averaging something like 10 min miles.  

6.49 miles solo. Went through road entrance of Mitchell Park to trails and around Fox Brook Lake. I hit 3 miles and returned on the same route. I stopped once to get a pebble out of my shoe, once for traffic, and once for a quick drink. I took a Gu at 7 miles. That really helped. These miles felt like 9:00-9:30 AP. 

This is my longest run of 2016. I'll try to hit 11 or 12 miles next weekend. 

Easy run. 3.4 miles in 32 mins. 3 miles easy in 10:15, 9:30, 8:57 miles. Then 4 striders and super light yogging to finish. I was gonna try swimming laps but there were only 2 lanes open and they were already used by two women. I didn't feel like butting in. 

Tempo Run. 7.03 miles total in 59:35. 8:28 AP. 
2.03 miles easy. 9:49 and 9:35 or so. 
4 miles at tempo effort. These were slower than I was hoping for. 7:19, 7:09, 7:25, 7:11. Average 7:18. I was hoping for low 7s. I wasn't really feeling the run this morning, so it took a while to get into it. 
1 mile easy in 10:10 to end. Then drills. 

Later on at gym: 
10 min of shooting hoops
15 mins of lifting: bench, squats, lunges, bis, tris, cable flys. 
17 laps swimming

Easy run. 3 miles. 9:20 AP. 

Aborted track workout. 1.4 miles easy to track in northern Wisconsin. Drills and strides. I did a 200 and a 400 even though the track had a gravel "road" that was 2 feet high and 15 feet wide crossing the track. They were doing construction on a new football field. I was gonna still run my workout, but then, um, nature called. So I booked it back to our rental. Sad face emoji. 

Most weekly miles of 2016. 

AM: Easy hilly run. 4 miles in 34:55. 8:43 AP. lots of rollers. 

PM: Two 4 mile bike rides to and from gym. A few laps of swimming, but nothing to write down. Lots of hills and I was pulling Mase in the trailer. 

AM: At gym, played bball for 10 mins. Lifted bench, squats, curls/press, lunges, flys, side lunges. Swam 22 laps (1100 m). 2 warmup, 2 sets of 8, 1 w/ striders, 1 easy. 

PM: easy run. 3.1 miles in 31. My legs were dead from swimming and weights this morning. I was at mid-10:00 pace for the whole second half. 

Tempo run. 5.74 miles total in 50:44. 8:51 AP. 
Wanted to do a 5 mile tempo run but modified my plans when I didn't get out early and due to the heat. Super hot and humid today. 
1.4 miles easy at 9:30 pace.
2 miles at tempo - 7:17 and 7:17 I think. Not what I was hoping for pace wise. 
Then .5 mile easy, .5 at tempo in 3:26 (6:52 pace). 
Cooled down easy 1.34 at 10 min pace.

Easy run. 5.95 miles in 57:53. 9:44 AP. Supposedly it's only 75 deg and 52% humidity, but it felt at least 10 deg warmer. 
Gonna try for a long run tomorrow. Maybe 12 or 13 miles?

Easy run. 4 miles. No watch. I'd guess 9:10AP. 

Long Run. 10.68 miles or so in 1:40 or so. No watch.
I couldn't get out the door this morning (again) before the boys wake up. I swear they listen for me creeping down the stairs, then yell when they hear me. So I finally made it out at 8:30 pm. Still 82 deg and 60% humidity, but it was nice to run with energy and not in that still-not-awake stage. 
With no watch, I ran by feel. I was way off on my mileage; I thought I was at 12 miles or so. I definitely ran some of the miles at faster than 8:30 pace. It felt good to just listen to my body. 

Easy run. Treadmill. 2 miles in 20:00. 

Before the run, I swam 25 laps. .71 miles. 2 sets of 8 laps easy, 2 laps progressing to hard. Bench, squats, curl/press, lunges, lay pull down. 

Tempo/Cruise Intervals. 5.39 miles total. 
WU: 2 miles easy at 9:45 AP
Workout: 3 x .63 miles (~1K) with 1:00 min rest (hit 4:44, 4:33, 4:27), + 1 x .22 mi (1:33). Goal pace for the 1Ks was 4:27, so I only hit it for the last full rep and last half rep. It was really hot? That's my excuse. Total of 3200 meters in 15:17.
CD: 1.09 miles at 10:00 pace with 2 baby hill sprints and 1 15-second hill sprint. 

Easy run. Treadmill. 3 miles. 10:00 AP. 
Forgot my earbuds. It's horrible to run on a treadmill without listening to anything.

Easy stroller. 2.2 miles. 

Easy-moderate run. 6.51 miles in 53:39. 8:38 AP. Ran with Marki. Started at 8:50 and worked down to 8:10, including the big hill. 

Most weekly miles of 2016 (33 and change) and maybe 2015. 

Long run. Treadmill. 11 miles in (we'll call it) 1:45:20. 9:34 AP. 
I went from speed 5.8 for the first half mile or so to 6.3 (which I believe is 9:31/mile). Took one break at 2 miles to stretch a bit, then another at 6 miles for Gatorade. 
I listened to 3 podcasts, which were essential in making the time go fast. Overall, my legs felt pretty strong, my breathing was controlled, and I only got bored a few times. 

Longest run of 2016. 

Easy run. Treadmill. 4 miles in 38:30. 9:35 AP or so. Four 10-second pickups at 8.0 speed and 6.0 incline. 

Easy run. 3.9 miles in 38:14. 9:48 AP. 
10:14, 9:34, 9:26. 
My calves were sore and my hip joints felt really stiff. Running was very laborious today. Probably from the long run on Monday. So I moved the tempo workout to tomorrow.

Abbreviated Track Workout. 3.76 miles total. 

WU: 2.12 miles easy with strides and a br stop. 

Workout: Plan was 8x400. I did 5x400 (1:47, 1:35, 1:30, 1:30, 1:29). 100 meter jog, 100 meter walk in between. 

CD: nothing. Drove to Bob's fast for a BR stop.

I was hoping for 7-8 miles and a solid speed workout. Failed on those. The only redeemable parts: 

-The heat wasn't unbearable. 

-the first 400 at tempo pace felt incredibly slow. 

-The next 400s at VO2max pace felt fast but not strenuous. It really felt like I was gliding.

AM: Easy stroller run. 2.89 miles. No watch. Pushed Miles in the stroller. Legs felt heavy. 

PM: Easy run with Mase on his bike. 1.27 miles. 

Total: 4.16 miles. Not what I planned for today. But oh well. 

Easy stroller run. 5.2 miles in 53:19. 10:15 AP. It felt faster than that, but I guess the stroller weighed me down. 4 hill sprints - 12 seconds each. 

Long run. Treadmill. 12.2 miles in something like 1:54. 
2 miles easy. Then potty break. 10:20-9:30.
6 miles easy: aalternated between 9:47 and 9:31 pace. 
3.7 miles MPish: 8:31, 8:14, then hit 7:50 and 7:40 for the last half mile or so. The treadmill turned off at this point, so that would be 89:00 + 20:00 = 1:49.
Cooled down for like 5 minutes at easy 10 or 11 min pace.   

Every 2 miles I hopped off for 10 seconds and drank some water and nibbled at a cereal bar. It helped me with fluids, obvi, and it also helped with having a smaller goal to reach. "Just hit 2 miles, then get a drink..." 

Longest run ever (I think), def longest of 2016. 

Also: major nipple chaffage. First time having that. Ouch man!

AM: Two 4 mile bike rides to/from school. Big hills. Ouch. 

PM: Easy run. Stroller with the little guy. 3.08 miles in 32:20. 10:29 AP. 

My legs are dead from yesterday's long run. I hit some hills and those were killers. 

Easy run. 5.4 miles in 52:15. 10:15 AP. 

Legs are sore. 4 strikers at the end. Legs were heavy but still felt fast on the strides. Gonna tempo tomorrow. 

AM: Played tennis with Tim and Jeff. About 40 minutes of hard play.

PM: Easy run. 3.47 miles in 34:05. 9:49AP. Night run. 3 wild animals scared me at three different times. 

AM: 6 mile easy bike ride. Then 1.25 mile walk. 8:44 AP  

AAM: 

Tempo run. 5.03 miles total in 43:56. 
WU: 1 mile easy. 9:50ish and strides.
Tempo: 3 miles. 7:18, 7:08, then 6.52 or so. 
Cd: 1 mile easy with drills.

Easy run. 2.95 miles in 27:36. 10:23 AP. I ran thru the park near AMs house. Kinda cool to find that. 

5 super hilly miles to the ocean near Seattle. 

Easy run. 4 miles or so at Suncadia Resort. Not exactly sure on mileage and I forgot my watch. A few decent hills and a gentle uphill in the way back. 

AM: Easy run. 4 miles. No watch. Super hot. Incredibly humid. Dripping wet after 1 mile. Ran thru a new park. My legs have literally never felt heavier. I must still be adjusting to central time zone, the night of no sleep due to Delta, and the heat/humidity. 

PM: easy run. 2 miles withy the stroller and little guy. Legs still get heavy and slow. We are heading up to a cabin tomorrow for a long weekend. Need to do a workout tomorrow or Friday so I can do a long run on Sat or Sun. 

Tempo Run. 5.5 miles total. 

1.5 easy at 9:30

3 at tempo (7:30, 7:15, 6:58)

1 easy at 9:55. 

Easy run. Almost 5 miles with Jeff. No watch. Sprints/strides at beginning and end. 

Moderate run. 4.5 miles with Marki. Progressed to something like marathon pace. No watch. 

Easy run. 5 miles. Just under 45 minutes and 9:00 pace. 

Easy run. 3.38 miles. 9:30 AP. gentle hills

Speed/Tempo workout. 5.1 miles total. 3 fast. 

1 mile easy in 9:30. 

WO: 7:41 (3 min rest), 6:27 (4-5 min rest), last mile was 7:41 pace for 1/4, 7:20 pace for 1/4, 6:27 pace for 1/4, and last 1/4 was down to 6:15.

1.1 miles easy to finish. 

Squat, bench, curl/press, lunges x 2 

Easy run. Treadmill. 4 miles. 9:35 AP. 

2.8 miles. Two different runs. With M in the stroller. Legs felt heavy.

Easy run. 6.02 miles in 59:12. 9:51 AP. Stroller with M. There's a lot of f'ing hills in Brookfield. It's literally impossible to run so as to not hit any substantial hills. 

Easy run. 4 miles. Hills for days. Legs are suuuper tired. I need new running shoes too. 

Track Workout. 3.4 miles I think. No watch. 

WU: 1 mile easy. 2 strides and drills

WO: 4x400 fast (100j/100walk); 200 walk rest; 400/800/2x200 (100j/100walk). 

CD: .75 miles slow and heavy. 

It was a weird workout because I didn't have my watch - kinda an essential thing for a speed workout. It was pretty hot out, too. Just went by feel. 

5.6 mile bike ride. 

Tempo run. 7 miles total. 8:51 AP. Menomonee River Trail. Sweet, sweet uninterrupted jogging paths and cool trails along the river. 

3 miles easy. Had some bad shin splints in my left leg in mile 2. I stopped and stretched and they went away. I desperately need new shoes. 

3 miles tempo effort: The first one was along the river trail, so it felt faster than what the watch said. 8:32. Next 2 were 7:11 and 7:02. 

1 mile easy to finish. Hot out again. 

Easy run. 3.5 miles. 9:10 AP.

Longish run. 8.15 miles in 1:18:59. 9:41 AP. Pushed Miles in the stroller. 

I used my older, less worn Pegasuses (Pegasi?) and felt so much better. My legs had pop. I could have run all day. I pushed it in the last half mile around 7:40 pace. 

Track Workout. 6.37 miles total. I tried one of those 5K indicator workouts at the BC track: 4 x mile with 3:00 rest. It felt pretty spot on, even though I didn't complete it. 

WU: 1.37 miles easy at 9:31 pace. Strides and stretches. 

WO: 3 x 1600 with 3:00 rest; .12 on a small uphill. 

First 2 1600s were on the track (6:20 w/ 3:00 rest; 6:29 w/ 3:30 rest). The third one was on the sidewalk (6:30 with 4 right turns, one 180deg turn, and a small rise -> so likely around 6:25 or so) because the soccer team was starting to gather. The last sprint (just under 200 m) was 40 sec (5:41 pace). 

CD: 1.43 miles extra easy. 

This "indicator" workout shows I should be able to handle 6:25 pace for the 5K in 1.5 weeks. That would put me under 20mins. 

Easy run. 3.43 miles. No watch. 

Dudes, this was not good. With school starting, and with the abrupt change in daily routines, I was not able to get any runs in. That, plus just enjoying the weekends and relatives visiting. And to top it off, I tried pinging a soccer ball about 50 yards on Sat and pulled my right quad. Hurts like a bugger. 

Easy run. 2 miles. 

Easy run. 3.39 miles in 30:22. 8:58 AP. Near the end, I did two .2 pickups, hitting under 7min pace. My right leg still hurts, but it's slowly getting better. Strangely, walking hurts more. 
I also found a nice little trail about a mile from school. It's only about .5 miles long, but at least its nature instead of suburb.

Easy run after another little layoff. Ug. 3.35 miles in about 30 mins. 

Easy run. 2.2 miles in 20:50. Ug. 

I'm really struggling with this new schedule. I can't run before school anymore. Not with needing to be in the shower at 5:15. With such an early start, I really feel like I need to be in bed by 9 or 9:30. That leaves only 45-60 minutes at night to either a) do work, b) hang out with my wife, or c) work out. I have not worked out at night yet, whereas I did before a few times per month. So that leaves only 3-4pm to workout, which is tough because I feel like I'm leaving work before all my ducks are in a row for tomorrow, which then means my next morning is too helter-skelter for my liking. Ug. 

Ran 1 mile in Fondy on the trail. 

Easy run. Ran 1.5 of the 1.8 miles. Starting easy. 

Easy run. 2.6 miles. Cold rain. Ankle kinda hurt. 

Easy Run. 3 miles. Probably ran 2.5 of the 3 miles with walking to start and each mile. Trying to rest the ankle. It didn't feel great, but it's hurting in places other than the broken part. Last time it was the bottom inside right part; this time was outside mid-foot area. 
Also 15 minutes on the bike for 3 miles.