And A New Year

Happy New Year to myself and anyone else who may stumble upon this post. The last week of '08 ended with some good running. Sunday the 28th I ran with a group from Tri Fitness in White Bear Lake. We ran a comfortable 10 miles, it was the first time in awhile running over 6 miles or so, I felt good and actually finished pretty strong.

This new years week I have been getting in 3-5 miles everyday and finished last night, Sunday with a treadmill exercise called "Sevens". It was a hell of a workout and I will give you the rundown below:

90sec 6% grade at marathon pace
60sec flat recovery jog
60sec 7% grade at marathon pace
2min flat recovery jog
This equals one set

5.5miles 5 sets of Sevens 45min Treadmill

Merry Christmas!!

I ran outside this morning for the first time in a couple weeks. It was cold about 10 degrees, but once I got past the first mile it was very nice and a beautiful winter morning. I have been running mostly inside on the treadmill the past two weeks due to very cold weather and a lot of new snow on the roads and paths. I am kind of wimping out this year and trying not to run in the cold weather below 10 degrees, but I also don't want to get hurt running in poor conditions for no reason.

Anyway, a merry christmas to all. I am enjoying it with my family and getting in some good runs during the restful time of year.

5 miles 8 min pace 10 degrees

On and Off again

This past weekend I was very busy giving x-mas tree and wreath to my past clients. I started Saturday morning and wasn't finished until late Sunday afternoon. Due to that I didn't get a run in over the weekend and once I fell off the wagon I didn't do a good job re-motivating myself to get out Monday or Tuesday.

Last week I did get in 20 miles and I did get in 3 miles on the treadmill today. I'm back on the wagon and it feels good.

3 miles 9:00 pace

Sat. Morning

Perfect late fall morning, brisk but not cold or windy. I left Lifetime and ran along the Mississippi doing my normal route over the Ford and Lake Street bridges. I felt good through 5 miles, however I tired quite a bit mile 6 and slowed my pace and focused on form verses speed. Overall a smooth comfortable pace and run.

6 miles (46:40) 7:30 pace 27 degrees 8:30am

Easy Today

Today was easy after 6 miles yesterday. I am slowly building as I get back into a good routine. My legs feel good, I just don't want to rush into long distances without having a good base of miles.

10/13 3 miles
10/14 6 miles 8:05 pace 50 degrees
Today 2.25 9:30 pace treadmill

Weeks End

Saturday I ran with my brother in-law Dan. We try to meet Saturday mornings for a 4.5 mile run and coffee after. I arrived early and ran a 2 mile loop. When I got back to the coffee shop Dan was waiting and we hit our 4.5 mile loop. Dan was a little sluggish, but around mile 2 he found his groove and we picked it up to a 6:30 - 6:45 minute pace. It was a hard effort, but it felt good.

6.5 miles 7:10 pace 60 degrees

Sunday we had a family brunch at our house, which also turned into a family dinner. A long day and a lot of food. I got on the treadmill in the evening to get the blood moving.

2 miles 9:10 pace

Easy Three

I didn't run a ton of miles this week, but I've been running daily and working out at the gym. My legs have been fairly sore so I tryed a yoga class yesterday and I felt great after the class, howevrer today it's adding to the soreness. I think in the long run it will be helpful.

3 miles 8:06 pace 141 HR 5:25 am