Demons

wow, that was really bad.

Mon. 56 mins - 8 miles
Tues. 48 mins total 15 mins up, 3x90 second pick up with 30 second walk 2 minute jog recover, 5 minute pick up, 16 minutes down - 7 miles
Weds. 49 mins - 7 miles
Thurs. 47 minutes - 6.5 miles
Fri. 24 mins. warm up/cooldown and a really bad 1200m - 4 miles
Sat. 17 mins warm up/cooldown and a really bad 3000m - 4.5 miles
Sun. 0 mims - 0 miles

37 miles total

Felt like shit on Wednesday, I suppose that is what is going to happen when you go 12 relatively fast the day before. Friday was difficult for me, threshold work has definately been lacking. If I want to run a fast 10,000m, this is going to need some work.

I think for conference I am running some leg in the d-med on Friday and the 3k on Saturday. Real track begins in less than 5 weeks.

Mon. 70 mins - 10 miles
Tues. 84 mins - 12 miles
Weds. 25 mins up 8x400m 68-70 2:00 mins recovery, 18 mins down - 8 miles
Thurs. 52 mins - 7.5 miles
Fri. 50 mins build up, 8 minute cooldown - call it 9.5 miles
Sat. 98 mins - 14 miles
Sun. 56 mins - 8 miles

69 miles

I think I got food poisoning early in the week so I didn't run on Tuesday. I ran 9:10 this weekend. The only splits I know are 3:00 for 1k, and 4:47 for 1600m. My IT band is a little sore (just the knee) so I have been stretching and icing it a lot.

Mon. 50 mins - 7 miles
Tues. 0 mins - 0 miles (sick)
Weds. 20 mins up, 8x400m with 2:00 mins recovery, 68-71, 18 mins down - 7.5 miles
Thurs. 70 mins - 10 miles
Fri. 45 mins - 6.5 miles
Sat. 16 mins up, 3000m race (9:10) 20 mins mins down - 7 miles
Sun. 91 mins - 13 miles

51 miles

I think 16 is the farthest I have run since my sophmore year and probably my biggest week too. Somewhat embarrassing but that is an indication of how beat up I have been. The run today sucked about as much as yesterday. I think the air temp was -12 when I left the house, but the light wind made it tolerable. I felt good today once I got going. I clocked a mile at about an hour and a half at about 6:20. I would assume the run was 17+ but it is getting logged as 16.

If the weather warms up a little here, I am going to start doubling a couple of times a week, but at the present, it is just too cold to deal with that shit.

I am still up in the air for next week if I want to run another 3k or give the 5k a go. I think I can run under 16 right now but the hard track in Mankato can be realatively unforgiving on the legs. I probably won't be ove 65 but will get two quality days as well as the race.

Mon. 60 mins - 8.5 miles
Tues. 91 mins - 13 miles
Weds. 25 mins up, 3x400m, 2x400m, 3x400m (67-69 seconds) 75 second recovery, 2:00 between sets, 25 mins down - 9 miles
Thurs. 70 mins - 10 miles
Fri. 84 mins - 12 miles
Sat. 65 mins - 9.5 miles
Sun. 1 hr. 52 mins - 16 miles

78 miles

January: 304.5

Ya gotta love Craig Mottram. He just says it how it is and is funny at the same time.

It is fucking cold here today. -25 or so with the wind chill when I ran my easy 65 minutes. you just have to try and avoid the wind as much as possible. The picture is actually from a different cold run but it is all the same.