Out of Clothes

All my outdoor running clothes were in the wash this morning so I ran on the treadmill even though it was a comfortable 40 degrees outside. Hopefully this mild weather will last, but I do live in Minnesota and I know better.

I ran a good effort and felt strong. I did 5 x 4minutes @ 7:40 pace (2minutes rest between)

5 miles 8:15 pace

Finally Warmth

Well warmer than its been around here in awhile. I've been starting to go stir crazy on the treadmill. This mornings I ran with the Tri Fitness group for an hour at a real easy pace. The morning sunrise was beautiful over White Bear Lake and it was nice to enjoy it without a bitting wind in my face.

6.5 miles, 9:10 pace, 20 degrees, 7am

Good Double

Double run today. Started with a morning five miles in a cold foggy air. The daytime temp yesterday was in the low 30's causing the snow to melt which created the fog this morning. This morning it was about 10 degrees and the moisture created frost on every thing which was neat to see through the fog. It also made for some frost eye lashes and frosty clothes.

My second run today was a speedy 4 miles on the treadmill averaging between 7.5 and 8.3 mph. I felt good on both runs.

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