Workout

Hit the track.

2.5 mile warmup, 15:24

200 (32.77)
200 easy
2-k (6:34.73)
400 easy
6x1-k (3:13.63, 3:15.54, 3:15.49, 3:13.36, 3:14.72, 3:15.99)
400 easy after each.
2-k (6:38.34)
400 easy
2x200 (33.24, 30.97)
200 easy after each.

The 400 rests were all under 2:00.  200 meter rests were about a minute.

About 9 miles.

1.5 mile cooldown

Everything was a hair slower than planned, but still faster than last time by a lot.  That 5:05-5:15 pace needs some work.  But I've got plenty of time.

Hit the gym afterwards for plyos, drills and lifting. 

Workout of the day

Alright,  headed to track later.

Plan is as follows.  We'll see how close to goal splits I can get.

Goal workout
2-k, 6:31.46(5:15 pace)
6x1k, 3:08.51(5:05 pace)
2-k, 6:31.46
2x200 meters, quick as I can.

400 easy between everything unless that seems like too much, then I'll cut it down to 200.

Good times

Going through some training logs I found a treadmill workout I had completely forgotten about in 2008.  Essentially it was a test.

Basically I had access to a treadmill that went 3:40 mile pace.

I needed to do 4 intervals, all under 10 minutes.  But all of them as fast as I could go.

So for the first interval the goal was to pick a speed I could run for 1:30-2:00. 

12 minutes of walking

Next interval was to last 3-4 minutes, no longer. 

12 minutes of walking

Then another interval for 5-6 minutes.

12 minutes of walking before a final interval of more than 6 but less than 10.

What did this all show.  Well I had a friend who helped with this, and who went to MIT.  He could do the math I couldn't.  Plus he was there for the test to help keep me going and keep track of speeds and distances.

Essentially with 4 data points on a x,y axis he was able to give me some very useful data to use for my training in 2009-2010.  I ended up setting pr's in every distance from 1-mile to marathon in that time.

The test itself is a great workout.  Essentially it was figured out that lots of intervals at 4:39 pace might be beneficial.  Well that's about 3-k pace, so I ended up doing lots of 400-1000 meter repeats.  In January of 2010 I was able to run with Riley Masters who was running mile repeats at this pace.  That workout was just a couple weeks before I ran 50:57 at midwinter.  For sure, that workout was super tough, but it made running 5:06 pace for 10 miles easy.

I ran first 3 miles at midwinter pretty easy before running the next 5 miles under 25:00. 

Going through the old training journals after midnight when I cannot sleep had proven useful again.

Easy run under the moon

8 miles, 54:11, loop road.  Passed about four runners out enjoying the moon.

Legs feel better than I thought.  Think I'll be ready for workout tomorrow.

Recovery

I forgot how much lifting and plyometrics blasted my legs.  It's only been 10 hours and my legs are pretty sore.  Love it.  Just jogging and walking home from gym tonight they felt completely useless.  Now we'll see if they are recovered by Thursday for a workout.  I'm going to do my best to start doing these sessions right after my workouts.  In some ways that's dangerous, working with already tired muscles, but if I wait a full day and do them, then that's probably another recovery day before I can run hard again.  We'll find out, I'll be testing this out on myself.  Maybe have to start what I used to do and do workouts in the mornings, and an evening lifting plyo session giving myself some rest.  It's just hard for me to run in the mornings with my schedule, thus why I'm playing around.

Easy run plus some

9.3 miles,  1:00:02.  Hit the loop road in the dark.  Moon gave me plenty of light and no cars out there.

Did some uphill sprints, uphill single leg hops and uphill bounding.

Then went to gym for drills, light plyometics, and some lifting.  Jogged and walked 3/4 mile home.

Getting stronger. 

Light lifting

Light lifting with rubber bands.  Focused on explosive seated calf raises(Soleus), pawbacks(Hamstrings), Hip flexion(knee drive), toe raises(Shins), heel walks(shins).

Soleus is the calf muscle you use when running.  Pawbacks are my favorite and teach you to return leg quickly back to the ground and strengthen hamstring at the upper attachment.  Knee drive helps get your legs up, but don't bring your knee all the way up.  If you're gonna work calves, shins need work, and is actually a really important muscle when you run.

Legs already got a pretty good strength workout with the workout on soft grass tonight.  Not a super long workout, but legs were pretty tired afterwards.

Goal of all this is to slowly bring up strength, force, power.  I'm hovering around 152 pounds, so shed off a another 5 or so while bringing up these things and that means speed and endurance improve too.

Essentially the same things I did in 2009-2010.  This time I'll be adding some other things besides plyometrics like complex training and ballistic training which will only help.  Trick is going to figuring out how much rest I need between hard running sessions with all this stuff thrown in.  I'm going to do things sparingly the next couple of weeks with Masters champs coming up, but then I'll have a couple weeks to figure things out before I need to settle into a plan for Midwinter.

Really helped though.  I did a workout with Gomez in January 2010 where we did a bunch of 2 mile repeats, 3 or 4 I forget in around 10:10-10:20, then we did some 200's and I was amazed how fast I could run from the plyometrics I'd been doing.

Other things I need to sneak is occasionally will be deep water running which always makes my legs strong and makes my form good.  And some snowshoe running.  In 2010 January, I had a hard 20 miler planned.  well it snowed 14 inches and I ended up running from about 14 miles on Snowshoes up and down Cadillac in deep snow.  I froze coming down into the north wind after getting hot going up.  It was a brutal run, but a couple of snowshoe runs always make land running feel easier.

This Thursday I'm thinking about the Zap Fitness Bookend workout.
2-k at 10-k pace
6x1-k at 5-k pace
2-k at 10-k pace
Some 200's at end to get legs turning over.  Want to see if I can break 30 seconds.  Hard to imagine I've run 24.1 in a 200 meter race with no blocks.
400 easy between everything.

Thinking about going to track for first time for this to really see where I'm at.

So USATF has something called the Phidippides award.  It's a masters award, and you earn points by running on certified courses.  The longer the race the more points you earn.  Going for the gold.

Castille who won US masters x-c champs last year just ran 29:52 for new age group record for 10-k.  If he shows up to x-c nationals he'll be by himself.  He's 46 years old.

Workout

2.25 warmup, 14:21.

8x 2:00 hard, 1:00 easy on golf course. 
4.15 miles during 24:00.

2.25 cooldown, 14:28.

Wanted to do something on the grass to build some leg strength.  Went really well, especially since grass was still wet and soft, and the loop I did was into wind going downhill, and tail wind going up.  Cold.  Goal was to average 6:00 pace for whole thing, so I easily did that. 

Really went after first couple repeats to simulate going our hard in race.  Minute easy between was plenty of rest which is a good sign.

Simple workout, but those are sometimes the best.  Longer workout on Thursday.

Easy cold run

11.5 miles, 1:19:53 with Erik.  Went from rain, to snow, back to rain.  Windy coming back.  Enjoyed the snow, hated the rain and wind.

Legs felt like normal again today.  Workout tomorrow, then some work at the gym, after the workout.  Got to work a 13 hour shift tonight, so I'll probably get a late start tomorrow.

Still up in the air which race next weekend I'll do.  There is a 5-k in Northeast Harbor on Saturday and a 5-k in Ellsworth on Sunday.  One of the two.  Probably Ellsworth, better chance of competition.  Plus if I do a workout tomorrow, that means Thursday workout, and Sunday will be better to race.

Then I need to pack for Lexington.

Sort of easy run

Got ready as usual, threw the racing flats on to warmup for workout, and after about 100 feet knew today was going to be a struggle easy run.  These kind of runs inevitably happen.  Suck, but part of the process.  Just means the plyometics and lifting have tired out my legs good. 

5.1 miles, 34:50 in racing flats.  Legs had nothing.  The good thing is I felt better as I went and got last mile down to 6:33.  I'll do some kind of workout tomorrow after run with EK or Monday.  Whenever the legs are ready I guess. 

Note to self.  Plyometics and lifting day before workout doesn't work.  Going to have to do them after workouts.  Not 30 anymore, haha. 

Midnight and getting it done

So after 3 overnights I always have a tough time sleeping, so I don't fight it.

Between books, netflix, PS2, and exercise equipment at home, I just keep myself busy. 

YMCA

Got in my plyometics, drills, and lifting routine after the run.

Not meant to put on weight.  It's all about strength, power, speed, force, and endurance.

Easy run

9.2 miles with Evan, 1:02:29.  Much warmer today.
About 58 miles for week.

Weekend plans

Tomorrow I'm planning on an easy run with Evan again, then some work at the YMCA.

Saturday a workout.  Probably going to start with 12-15 minute tempo on grass n my spikes to get a feel for them, then switch to flats and do 3-5x5:00/:30,:45 intervals on the road.  5:00 at faster than 10-k pace, 30 seconds easy, 45 seconds fast with each 15 seconds getting faster.  2:30 easy between.

Sunday an easy run.

Monday an easy run with a trip to the YMCA.

Easy run

9.25 miles, 1:02:54.  With Evan. 

Easy run and gym

I finally decided to get 3 month ymca membership.  For one, I'll be able to use treadmills.  And they go faster than 5:00 pace.  Two,  I can get back into plyometic and lifting routine I was in 2009-2010. 

Today showed me how weak my muscles are.  I'm actually surprised I'm able to run as quickly as I have been with my strength so poor.  I'll solve that the next few months.

Easy 4.4 miles on treadmill, 30:00.  Plyometics, drills,  running specific lifting.

Medium run

16.5 miles, 1:34:42.  Middle 10 progressive in 55:22.  Started at about 5:40 pace and worked down as I went.

Was going to go longer, but wind dried me out pretty bad and I needed some water.  Cannot wait for treadmill to get fixed so I can run long and hydrate.

Easy run

7.1 miles,  47:27.   Half on roads half on trails.  Miles ranged from 5:55 to 7:31 depending on terrain, hills and wind.

20 degrees colder today, burr.

All Signed up for Midwinter

Just about everyone I know who is fast is going to Midwinter.  I won't be going out with them, but that 55:19 masters record is my goal.  I'm going to squeeze in some 20 milers every two weeks so I'll be able to run 50-k in March, but mostly my training once I get through X-C race in December will be geared towards 10-miler.

In 2009 on a much better weather day I ran 15:37 at the Brewer Turkey Trot, and then went on to run 50:57 at Midwinter 10-miler a couple of months later.  I ran 15:44 yesterday, so hopefully 55:19 will be within my range in 9 weeks.  Never run well on the flat 3 mile course at Turkey trot.  Always windy which I struggle in, and I always go out too fast in the short races, which doesn't help.  Really loved the old 5-k course they had because most of the last mile was uphill, glory days.

Looks like some nice weather then next couple of days.  I may sneak in my long run tomorrow evening instead of Wednesday just because I'll get to sleep around midnight tonight instead of 8am on Wednesday.  Legs don't feel too bad from yesterday. 

40

Alright,  got out of work just before midnight.  Made it to the big 40.  Got to get up by 6 to sign up for midwinter.  Sounds like every fast guy I know plans on running.

Race in the rain

2.2 mile warmup, 13:59.

3 mile race, splits of 4:55,5:24, 5:18.  Windy, rain.  good times.  2nd place.

1 mile cool down because I had to make it back to BH for 3pm shift.  Race was at 1pm.

Easy run

6-miles on carriage roads.  40:18.
6:53, 6:55, 6:57, 6:28, 6:37, 6:27.

5x slightly uphill strides after.  Legs feeling good. 

Lots of stretching, rolling before and after run.  Hot epsom salt bath after. 

Looks like it will be headwind first half of race tomorrow.  Should keep things pretty equal until turnaround.  Not really a fan of letting things go slow early, but I don't think going full boar into a headwind first half of 3 miler will do me any good.  But, who knows. 

Race weather.

Alright weather for race tomorrow looks like rain, 20+mph winds, and in the 50s.

Might be more of a tactical race than going out hot. 

Sleep

Well first day off in a while from work.  Slept from about 8:30am to 1pm.  Thats about all I can sleep after an overnight shift.  Went back to sleep around 8pm and slept pretty good until 11pm.  Now I'm up typing this uselessness at about midnight.

Luckily I've got lots of good books, Netflix, and PS2 to keep me busy.  Hey who knows, maybe I'll get called in at 2am for a DRE. 

Usually I can get back to sleep around 3-4am.  Tomorrow I'm just running easy with some strides.  I have tomorrow night off to, so I'm going into race on Sunday fairly rested.

Been watching lots of Mo Farah videos to get pumped up.

Easy cold run

7.5 miles in the dark, 51:13.  Cold and windy. 

About 57 miles for the week.  Legs feel good. 

A little rest

Didn't know how my legs would respond to the faster stuff yesterday.  I did the 2 minute pieces about 4:20 pace, and everything else was a bit faster.  This workout always seems to go well and give me some confidence. 

Race sunday is on a similar course I used yesterday, so going out under 5 shouldn't be over the top.

Other than Erik and I up front, I'm not sure who else will be in it.  All the other top guys are running philly marathon.  Maybe some umaine guys will show up.

I'd like to finish under 15:15 on Sunday, but the wind can be big factor in the open out and back course. 

My IT band was sore last night, but it feels good now. 

This coming week I've got another hard 20+ miler.  Probably do 5 miles easy, middle 10 going cycles of 5:40, 5:30, 5:20.  Then 5+ to finish with some 1 minute pickups every mile.

Then it's some workouts on golf course to get ready for nationals.  Course is mostly grass and can be muddy.  It's got some good hills.  Winning time in 2012 on Kentucky course was 32 high.  Course is a little different this year, but in same area.

At least I'll get a good look at the top masters guys.

Workout, Lactate ladder

2.5 warmup, 14:45.,  strides, uphill strides,  drills. 

Lactate ladder workout. 

2:00, 1:30, 1:00, :45, :30, :30, :30, :45, 1:00, 1:30, 2:00.  About full tilt.  Goal is to build up junk in legs.  Double rests after each.  Kept the rests about 6:20-6:40 pace. 36:36 to 6.44 miles.

Same workout in April I covered 5.3 miles.  I've come a long way.

2.5 cooldown, 16:16.

Kentucky Bound

Alright, I'm flying into Louisville because it's cheaper.  Only about an hour away from Lexington.  Got a rental car and staying at host hotel.  It's a done deal now.  Know I just need to race good.

Easy run

11- miles,  1:16:51.  First couple and last few solo, middle miles with Andy.  Pretty much started in darkness,  but almost no traffic on loop road.

Easy Run

8.5 miles,  54:58.  Going out was sunny with a tailwind.  Coming back into the wind and the sun went away was cold, but pretty nice for mid November..  Couple of pickups in last mile, 6:05.

Another easy run tomorrow, then a workout Thursday evening.  Something fast perhaps.  Thinking of either 2x7:00 a little faster than 5-k pace with 5 minutes rest between, or even my lactate ladder workout which goes 2:00, 1:30, 1:00, :45, :30, :30, :30, :45, 1:00, 1:30, 2:00.  These are done just about full out with double rests after each.  I always find this workout to really boost my fitness.  And three days out from 3 mile race, should make 5-k pace feel easier.

Treadmill is messed up again

Not sure what the problem is now.  Console starts up and just says Device options and lets you either toggle between Silent mode or power off.  Doesn't let you do anything else.  So it looks like a run outside today.

Not good since I do almost all my mileage inside.  Means a lot of runs in the dark.  I might have to finally bite the bullet and get a Y membership so I can use the treadmills. 

Must say, Nordictrack 9700 Pro has had way too many issues for the use its had over a couple of years.  A few of the other guys use it, but real easy, and I don't abuse it too bad, not enough for it to have the issues its had. 

Good thing I've got some good winter running gear.  Not really looking forward to running outside all week.  It's just nice to wake up, go hit the treadmill before my overnight shift and go into work.

Easy run

4- miles, 26:38, treadmill.

Legs tired, tired in general.  Picked up an 8 hour shift last night, and picking up another 4 hours in a couple days. 

Workout Wednesday or Thursday.  Whenever my legs feel rested.

8 days until master status.

So with one race to go until I turn 40, I'm excited.  I still feel like I can run with most of the young guys around here, but just knowing I can finally race the top masters guys around the country is going to be so much fun.

Really, its just nice to be in shape again.  In March when I started training again I really did not think I could ever get back to this kind of shape.  Now I'm thinking I can get in better shape.  It's interesting only being able to do 50-60 miles a week.  Getting injured isn't even a thought with that kind of low mileage.  Getting through the 50-k in March may be tough on that kind of mileage, but hopefully that is the longest I ever decide to race.

Lexington will be fun.  Zap is sending a team so I'll get to see my old coach.  My former Athletics East coach and some of that former team will be there running the masters race, so it will be great to see them.  And I'm staying the night after the race to have some fun.

Supposedly the Lexington course is a lot of long gradual ups and downs.  That should suit me well.  One bog loop and two smaller loops.  I love loops.  Not crazy that the loops are clockwise.  I always seem to run better when the loops are in the direction you'd run a track race, but once the race starts I'll get over that.

After this it's some serious training to get the 55:19 masters record at the Midwinter 10-miler.  Pretty sure I can get that now, but I would like to take a big chunk off that.  And if the weather is bad, which it can be in Early February, I'll need to be in better shape to make sure I can get under the record.  Should be fun.  Signup for the race is the day I turn 40, so I've got that on my mind.

4-miler race

2+ warmup

4-miler race went well.  Pretty tough course.  My gps beeped about 20 seconds before every mile marker and said 4.08 miles at end.  Map my run says 4.1 miles, so course was at least.

21:37.  So just about what I wanted.

Splits of 5:02, 5:22, 5:19, 5:35, :20.

First mile is gradually up til end where a steep short downhill doesn't help.  Rolls like roller coaster most of next two miles with one big up and down near mile 2.

Last mile is mostly uphill, and last 100 meters another steep downhill that isn't useful.

4-miler cooldown.

Easy run

4- miles, 24:54, treadmill with pickups.

Worked 10pm to 11am.  Slept 4 hours, got up and ran.  Felt pretty terrible until I got some coffee in me.  Run felt good.

Race tomorrow. 

Easy run

4.2 miles, 27:45, treadmill.  Legs feel good, but wanted to let them rest a bit.

About 58.8 miles for week.  Good with a 3.1, 4, and 4.2 mile days.

Lexington bound

Alright, I signed up for US Masters X-C race December 9th in Lexington, KY.

Dirigo guys may send a team.  Hopefully.  After yesterdays run there is no doubt I should have a chance to be in top 5.  Goal is still top 15, but if I can have a good race, I should be right up near the front.  If I can stay with pack I should be able to get away from just about anyone in final half mile.  I don't have he best kick, but it should be good enough if I can stick close.

Now I just need to figure out flights, hotels and car rentals. 

Still plan on 4 mile race this weekend as long as I can get a ride to the race in Ellsworth.  I think one of the guys I work with will drive me.  The course is pretty tough, but I'd like to be under 21:20, and really I'd like to be under 21:00. 

3 mile race next weekend is more important and should be a tough race up front.  Flat course, but wind can be an issue on this course.  Going to try and run first mile of this in 4:50 and then hopefully be in low 15's for whole thing if it's not windy.  Won't be able to stick around for awards.  Race is at 1pm, and I have to be at work at 3.  So I will run, jump in my car and drive the hour back to BH.

Baby ruth

So other than water this is all I could find for some energy during the run today. Mini Baby Ruth,  had it at about 12 miles, by the time I started next interval I felt great.

Forgot I used to eat Mars Bars during my 3 week hike in Scotland years ago which kept me going.

Long run

20 miles, 1:54:39, treadmill.  1.5% incline the whole way.  1500+ feet of gain.

3 mile warmup(18:00)
4-miles at 5:40 pace(22:40)
1 mile(6:15)
4-miles at 5:33 pace(22:12)
1 mile(6:15)
3-miles at 5:24 pace(16:12)
1-mile(6:15)
1-mile at 5:16 pace
1-mile at 6:00 pace
Half mile at 5:05 pace
Half mile at 6:00 pace.

5:43 average.

What's amazing is how shitty I ran at Sunday's race and how easy today was.  What I averaged about 5:30 pace for 10-k and over triple that distance today and I am not much slower.  I even forgot my mp3 player, so I did whole run with no tunes.

Easy run tomorrow and Saturday.  Legs probably won't be full for Sunday's race, but as long as they are rested for next weeks 3 mile race I don't really care.

Easy short run

4 miles , 24:51, treadmill.  1.5%, pickups every half mile.

Easy run

9 miles, 57:09, treadmill.  Legs feel good.

Planned week of training

Today and tomorrow, got to run easy.  Rest up for long run Thursday.

Long run Thursday,  Going to run 3 mile warm-up.  Then 4x3-miles with 1 mile float between. 1 mile at 5-k pace, 1-2 mile cool down, makes 21-22 miles.

First 3 mile piece at 5:40 pace, float at about 6:00-6:10 pace.
Next 3 miles at 5:34 pace, float a mile.
Next 3 miles 5:27 pace, float a mile.
Last 3 miles,  5:21 pace, float a mile
1 mile at 5-k pace., 1 mile cool down.

17 miles of good work.  I'll do this on treadmill at 1.5% incline.

Friday and Saturday easy runs and Sunday a 4 mile race.  Not sure about this course.  I don't think its a fast course, so I'd like to be under 5:20 pace.

After that its some workouts to get ready for 10-k X-C race in Lexington, then train for Midwinter 10-miler in Feb. and 50-k in March.  Still up in the air whether I will do a real long run before 50-k.  I may just stick with normal marathon training with some biking in after my long runs.  I want to stay healthy and not get injured.

Moderate run

Finally got the treadmill fixed after about an hour of working on it.  Had to reload some programsinto it.  These new treadmills are more like computers.

After that I tested it out.  Between running like shit yesterday a race, the way my day went and then having to frig with the treadmill for an hour I ran 6:00 pace with some surges every mile.  1.5% incline the whole time.

7.5 miles, 43:56, 555 feet of gain.  Not easy, but not hard.

Legs feel better now.  Thought about running longer, but I need to rest a little before Wednesday's long 20 mile workout.  I really cannot wait to race again and get the stink of yesterdays race off me.  I really thought I was ready to run closer to 33 minutes on that course yesterday, not 34:08.  The one good thing about racing crappy is I always run the next few races really well, because I run pissed off.

2011 I ran piss poor at the Sugarloaf uphill challenge, drove 2+ hours home and did a workout, then ran a solo 1:09:30 for a half marathon with a bunch of it on dirt the next weekend.  Probably won't be in anyone at the 4-mile race this weekend, but I don't care.  The 3 mile race the weekend after will have good competition and I'm going out and running myself into the ground.  No tactics, other than not going out super stupid, but it's going to be a race from start to finish and not jogging for half the race and a sprint finish.  I'm pissed.  I hate traveling all the way to Boston to run like shit when I could have stayed home and run just as fast solo.

Holy treadmill

Well I need to do something because I cannot get this treadmill to work.  Factory reset messed it up even more. 

Got home last night ended up getting called in at 3am for another DRE.  Whole days been fckd up. 

Race

Warmed up 2 miles.  Way too slow for me.  8:30 pace compared to the sub 6:30 pace I usually do before races and workouts.  But ran with team.  Need to do my own warmup I guess because as test mile at franklin park is mile 1 and I ran 5:44. 

5:40, 5:38 next two and I was like hey, this is goal marathon pace. 

Finally got things together and ran a better 4th mile 5:32.  Then up bear cage for 5th mile in 5:28 passing a lot of people.

Huge group about 20 seconds ahead of me going into final mile, and I finally felt warmed up.  Caught back if group going into last 150 meters after 5:06 6th mile.

Passed a couple of them.  34:08.  Not very good, but at least I got my head screwed on right for last bit.  Still out of five times I've run course, all between 2000-2003 when I was young, I managed my third best time,  so not what I wanted, but looked like it was going to be worse.

And I beat all the other 39 year olds in open race, so that made me feel better.

Easy run yesterday

3.1 miles easy on treadmill after waking up.  Headed down to Augusta for the night.

Race today pretty much sucked.  I'll do up a race report later.  5th time I've run this course.  Smack in the middle time wise, so that's good I guess. 

Started slow and sped up, problem was I started way too slow.   That is almost damn near impossible for xc, but I did it.  First mile 5:44, last in 5:06.  Final .22 in 61 seconds. 

Easy run

4.2 miles, 29:15.  Treadmill.  Other than treadmill being stuck at 4% incline, I kept it easy.

Just over 60 total for week.

Thunder

Got my new shoes for xc race.  Probably will need to put some smaller spikes in them or blanks for franklin park.  Lightest pair of shoes I've had for 10 years.

Next week I do need to get in a long run.  Haven't done one since the marathon, so I need one.  Plan is....

3 mile warmup
4x3-miles starting just slower than goal marathon pace(5:40) and each one getting faster(5:20).  1 mile float in between at 6:00-6:15 pace.  Short cooldown should get me close to 20 miles.  These kind of runs really boost my fitness, plus I'll need some good long runs so I can run 50-k in March well.  I think after run I'll jump on bike for another hour just to get used to working for a few hours.

Workout, Vvo2max work

2.5 warmup,  14:42.  Ran first mile of this in 5:39, made myself slow down.  Legs feel good.  Did some strides, uphill strides and drills before starting workout.

I was going to run 1.4 miles at about 5:00 pace, but after running first loop at about 4:42 pace, I said screw it and just decided to skip the longer intervals and do the 5 X .56 repeats.  No need to tire myself out with the longer 1.4 repeats if I was going to run them too fast.

.56- 1:19.68, 1:19.54(2:39.22)
.28 easy- 2:02.1
.56- 1:20.17, 1:19.92(2:40.09)
.28 easy- 2:03.14
.56- 1:19.45,1:19.95(2:39.4)
.28 easy- 2:05.71
.56- 1:19.16, 1:19.95(2:39.11)
.28 easy- 2:08.35
.56- 1:20.17, 1:20.60(2:40.77)
.28 easy- 1:46.92

4.2 miles- 23:24.85(5:34.48 average)

Fastest I've averaged for these all year and the rests were faster too.

Did a couple of hill sprints after.  Legs feel fast.

2.1 cooldown 12:28

8.8 total.

Easy run

5.5 miles, 33:00, treadmill.  First 4 miles treadmill was stuck at .5% decline so I got my plyometics session in with that.  Kept it at 6:00 pace because it wasn't hard running downhill.   After that, I got it working and ran last 1.5 miles at 1.5% incline.  Kept it at 6:00 pace, and did a couple 10 second sprints at 4% at 5:00 pace.

Surprised it let me do what I did because usually once you go under zero incline it only will go 7-9mph,  but whatever.  Got a nice downhill session in to beat up legs a little.

Workout tomorrow,  think I'm going to run 1.4 @5-k pace, then some .56 miles a bit faster, then another 1.4 @5-k pace.  Then rest until Sunday.