LONG RUN

Today I did a 22 in a sup[er hilly course. We ran on a street parallel to the marathon which has EVEN more hills, then looped around and ran back via the actual marathon route, catching everyone of the NEWTON hills. As I was trying to keep up with someone that was hammering, I ended up pretty beat. I have to say I prefer my method of long SLOW runs.

The average was not all that, it was 7:30 pace, but with the hills and some wind if felt a hell of a lot tougher than that.

Anyway, a tough workout.

Lower Heart Rate in the Cold Explained

Danni, the guys at the Science of Sport blog responded to our question about lower heart rate in the cold.

Not quite so fast or far

I did 12, at about 8:30 pace, but with many hills -ran part of the course. Threww in 10 100 meter strides at the end. Not so good, but I'm sore from the track workout...

I also pigged out, and will do it again in a couple of hours.

Friday: To Evanston & Back

15 miles. 7:30 pace. Good workout by myself in the cold.

Devoured half a chicken, some veggies and heaping amount of sauerkraut afterward.

UPDATE:

I am probably not going to get the second workout in today, and so far no strength circuits this week. Tomorrow is 10 x 1 mile followed by the Tunisian protocol. Should that be TP for short? Will you know what I mean if I say 10 x 1 mile followed by some TP?

Tivo Alert: Ed's Marathon Trials Qualifying Race

From Yahoo TV:

12:30PM - 1:30PM, CSN (37)
Road Running : "Rock 'n' Roll Arizona Marathon"
The Rock 'n' Roll Arizona Marathon. The course runs through Phoenix, Scottsdale and Tempe. Terefae Yee won last year's event in 2:14:13. Yee also won …

Thursday: Do What You Can Do

A combination of work, dog duty and The Spirit of the Marathon (review later) left me cramped for workout time on Thursday.

I did manage about 5.25 miles at tempo effort. I am not sure about tempo pace. I was able to get my heart rate to stay at or above 80%--something I haven't been able to do in the really cold weather lately--but the pace looks like it was about 6:12, according to Uncle Garmin.

I did not get the strength circuit done like I wanted to. I had everything set up at home to do it after the LT workout, but ran out of time.

I am planning to get a double in today for a total of about 18-20 miles and the 10 x 1 mile tomorrow with a total of 14-15 miles. That will put me in the 72-75 mile range for the week.

Track Workout

Today's CRC Indoor track workout, not too bad. I was able to keep up with one of the fast guys, but only for the first rep out of 3... and he is also injured.

Anyway, it was 3 x (2000 @ 7 min, 400 jog, 800 @ marathon pace (3:00))

The first 2000 was 7:02, the second 7:04, by the third I had dropped to 7:10, so the pace per mile ranged from 5:35 to 5:45, which is not so bad. The marathon pace 1/2 miles felt very easy.

A good, tough workout, followed by a 2 mile jog and a tunisian circuit.

the 2:37 is in sight!

a SOFT LT for me.

Still easing back into running. My excuse? I got none. This run was after a day spent in airports, but I did run it at the inddor track so there were no weather excuses.

4 mile LT -shortest one this year-

6:13, 6:10, 6:07, 6:06

Will do better next time, I promise.