sacrifice the gift

2miles easy on the river trail - 8:08 avg pace (8:08, 8:07, r12)

3 miles easy with a few strides mixed in at the end to loosen up - avg pace 7:55 (8:14, 7:51, 7:46, r2:09)

2 miles easy in the AM - 8:09,8:04 - felt kind of awkward because I haven't run in over a week

4 miles easy - avg 8:09 pace (8:15, 8:08, 8:13, 8:03, r0:24)

Good easy 3 miles today. (8:11, 7:55, 7:47, r1:30) - I wore my thicker tights despite it not being to cold and it seemed to help my hamstrings not get tight. Maybe I'll start running with a little more insulation on my legs for easy runs.

2 miles not really fast, but not really slow either.... - avg 7:38 pace (7:48, 7:30)

3 mi easy - I ran under a train today! - avg pace 8:19 (8:30, 8:12, 8:18, r1:37)

2 miles easy - averaged a 8 min mile pace

hiked 4.84 miles - It was good to get up above the smog!

3 miles easy - avg 8:15 pace (8:24, 8:10, 8:15, r1:26) - I saw a raccoon [again] today. It just sat there like a deer in the headlights; I had to wag the headlamp so it would clear out. Deer do the same thing when I run into them. I wonder what it is that causes them to freeze like that. I also almost caught the commuter train. All in all, night running is pretty uneventful. It's probably better that way than if it were too eventful though...

2x 1 mile "repeats" - half a mile easy warm up and cool down (4:13, 6:47, 6:59, 4:16)

(8:07, 7:51, 7:50, 7:58, 7:52, r3:54)

3 miles easy - avg 7:55 pace (8:17, 7:53, 7:37, r0:52) - started with the uphill today, and it was nice to coast back in

2 miles easy - avg 8:54 pace (8:56, 8:53, r1:07) - I almost didn't go out running this morning after I shoveled the walk, but I didn't want to have to do it in the evening like I did yesterday so here I am.  I was the second runner out on the snow covered trail, but by the time I headed back a there were a few more tracks. I also saw one set of bike tracks and a few raccoon tracks.  I kept the pace really slow because the trails had a nice thin layer of ice under the snow.

A little over 2 miles on the treadmill at 7:30 (8mph) pace.  I just about died.  I don't know how people do the treadmill thing!  I have too much variance in my pace when I run which makes the treadmill unbearable.

6.5 mile long run - lap times 7:47, 7:42, 7:55, 8:10, 8:26, 8:20, 3:56

3 miles easy - avg pace 8:14 (8:42, 8:20, 7:57, r1:12)

3 miles easy - avg pace 8:03 min/mile (7:57, 7:59, 8:14) - The gps was totally messed up today, it gave me an extra .16 miles in the first quarter mile.

3 miles "easy" - After working late and not sleeping much the last couple days, 8 min/mile pace wasn't as easy as it should have been. It wasn't killing me, but it was a noticeable difference. - avg pace 8:07 min/mile (8:02, 8:08, 8:14)

3 easy - I was feeling really tired this morning so I ran about as slow as I comfortably could. It felt great. I figured I might speed up after I warmed up, but I never did. I think I'm still recovering from the heavy workload this week. I usually feel like my gait is forced when I run around 9 min/miles but today it felt like heaven. - avg pace 9:01 (8:51, 9:01, 9:13)

3 miles - Ran a tempo-ish thing, but with negative half mile splits. Downhill for the first three, uphill for the second set of three, so the first couple uphill were about the same time, but took more effort to maintain the pace. - avg 7:39 pace (4:04, 3:52, 3:48, 3:49, 3:49, 3:36)

4 miles easy on the dreadmill - on the hill workout setting so i got some variation

5 miles easy - We just ran around, exploring. - avg pace 8:49 min/mile (8:50, 8:51, 8:43, 9:05, 8:33)

3 miles easy - Today was supposed to be a rest day, but I maybe pushed it a little harder than I should have.  It wasn't that bad for me, but wasn't good for Dave.  I think it was almost a tempo run for him. - avg pace 7:42 min/mile (7:49, 7:32, 7:48)

Stadiums!  First time in a long time. We ran down to a set of stairs and did 3/4 of a mile of them, ten repeats of up and then down around a little slope back to the start. Then we headed down to the stadium and did three sets there before heading back.

2 miles of 320m repeats

6 miles easy - avg 8:15 min/mile pace

3 miles easy - avg 7:57 min/mile pace

4 miles around 8 min/mile pace - I kind of hit a wall around the end of mile 3, but was feeling fine by the end of the fourth.

3 miles easy - I decided to take today really easy, and ended up doing about 9 min/mile pace.
 

4 miles easy - started at a 9:20 pace and slowly ramped up to 8:30

3 miles easy and 1 mile of jogging curves and running straights

3 miles easy - started at 8:50 and ended at 8:30 pace

4 miles easy

2 fast miles

easy run

ran 4 miles easy in my fresh new shoes (which i think are actually kind of hideous)

bleh - ran a vVO2 Max test and was not happy - 1657m in 6min

T ran alongside in my other shoes for the first 2mi

3 miles easy at 8:30 plus striders

7 miles slow (8:48)

2 miles for time - 12:56

half mile on the dreadmill before I went crazy and finished outside despite it being that wonderfully dangerous time right between daylight and dark

Glad to finally be able to get out and run again, even if it was just two slow miles.

4 miles E

The first leg of the Zion Ragnar, before it got snowed out and they gave everyone DNFinisher medals to leave.

3 mi easy

AM - 2 mi easy

PM - 3.68 mi - first halfish downhill easy, on the way back I felt like my turnover was lagging so I tried to keep it at what felt like a similar pace and ended up averaging ~30s faster per mile

3 miles on the grass at the park

3 miles easy

4 miles easy as my "long" run

3mi easy, then 2mi at work

4 miles easy around the airport

3 miles easy in the park, strides plus warm up and cool down

3.5mi easy - in the rain!

4 miles easy

3 miles easy on the grass

2 mile tempo run

7 mile long run

5 and a half miles easy

2 mi (? about 17min) easy before work

2 miles easy at 8 min pace

1mi warm, 8x400m@85s, 1mi cool - had a couple at 82, one at 81 and one at 92... need to work on consistent pacing. This should come as I start doing speedwork more regularly.

5 miles in the heat

2.5 mi to loosen up in the morning

2 miles progressive

3x mile at tempo with .5mi recoveries

2 miles easy in the AM

8.5mi long run - avg 8:16 pace

10mi in the AM

16mi biking in the afternoon plus ultimate

5 miles easy

biked 9 miles

afternoon lifting

3 slow miles in the evening

2 mi in tne PM

2 miles to wake up in the morning

2 miles to in the evening

ran to dinner

tried the 180 formula thing and did 2.66 miles at an infuriatingly slow pace

80min long run
 

3 mi easy

7.5 mi easy up and down lake shore drive

3mi easy

4 mi easy

3 mi easy

10x10 squats @ 45lbs, 10x10 back extensions

3x15 situps @ 5lbs, 3x10 calf raises

5x10 bench @ 45lbs, 5x10 pullups @ BW

3x10 incline db fly @ 10lbs, 3x10 bent over db row @ 25lbs

6 mi easy with 2x 100m strides to loosen up at the finish

10x10 back squats @ 75lbs, 10x10 back extensions @ BW

10x15 situps @ 10lbs, 10x10 calf raises @ BW

AM -  3mi easy
 

2 mi super easy, one at a more comfortable speed

2 mi easy

Midday - leg day

• 10x10 back squats @ 80lbs, 10x10 back extensions @ BW
• 3x10 situps @ 10lbs, 3x10 calf raises @ 10lbs

Midday - arms day lifting

• 10x10 dips @ BW, 10x10 curls @ 10lbs (2 sets at 25)
• 3x10 triple raises @ 5lbs, 3x10 lying side raises @ 5lbs

PM - 60mins easy run after work

AM - 2 mi easy

AM - 60 min with David, pretty slow. He has been keeping his heart rate close to 140-145 bpm when doing easy runs and I have been doing 147-152. He also seemed to stay about two bpm higher than me for the duration of the run, so I ended up averaging 140, with lows around 138 and some highs around 145 (on hills - his high HR alarm goes off at 149). Pace was about 30-60s slower per mile than on comparable runs when my average HR has been 9-15 bpm higher. I am unsure of whether I should ease off my long runs to be a little easier, like his. Either way, HR runs are not great for running with a partner.

Afternoon - had to leave in the middle of my weight training, but still did 5x10 squats @ 75, 5x10 back extensions @ BW

2.5 mi easy (average 150 bpm)

3 mi easy

AM - 3 mi easy - Maintained a pretty good pace at my target heart rate. Had one big spike when I had a face-off with a pug. The owner was on the other side of the park, about a block away, and the pug was just nosing around in the bushes by the trail until I spooked it. If it weren't an aggressive breed I think it probably would have just taken off, but it wouldn't leave me alone until I got down in it's face.

PM - 5 mi easy hill work - Went slow enough on the way up to keep my heart rate in my recovery/easy run range and then worked on having a fast, smooth turnover without bringing my heart rate up on the way down.

AM - 2 mi easy

PM - Went and bought some shoes to replace my old New Balance 730s and to prep for when my PureCadences give out. Was planning to get another pair of NBs or Pures, but really liked the Altra Torins. I think they will be a great pair for short easy runs.
 

3 mi easy in my new Altra Torins
 

45 min easy
 

PM - 40min easy

2 miles slow to loosen up

30 min easy trying to shake the jetlag

.5 warm, 3 @ 8:30, .5 cool. Heart rate climbed steadily from 145 to 153 through the 3 miles. (I was on a treadmill, so I just did spot checks every half mile.)

42 min at 150bpm
 

23 minutes of easy running. Missed breakfast and felt pretty tired today, which was reflected in my pace.

30 min easy on the dreadmill

.5 warm, 3.75 at 143-150bpm, .5 cool - I started at a really slow pace at my target heart rate and got progressively faster through the first two miles of the workout. I think this was probably because I had eaten a large amount of fairly fatty meat for dinner within an hour of starting my workout. Somewhere close to two miles I plateued around 9:15min/mile and stayed there through the end of the run.

.5 warm, 45 min "long run", .5 cool

.5 warm, 1 mile quick but relaxed, .5 cool

.5 warm, 30 min easy (8:30-8:00 pace), .5 cool - Still hate treadmills.

long run, about an hour

wake up easy run - followed by an 11 mile bike ride!

4 miles easy

.5 warm, 2.5 on grass, .4 strides, .5 cool on the way back home

3mi easy - around 9min/mi at 144bpm- I was really slow for the first couple of days back, probably the jetlag and elevation change. Now I'm getting closer to where I was before I left.

5mi easy - Ran under the commuter train today! (It's short and moves fast so there is only about a 3s window.) pace varied from 8:10 to 9.

30min easy - I was supposed to do 65min, but I'm sick, and I don't want to make it worse. If I'm like the other people who got this thing, I should be over it in a couple of days. Hopefully this doesn't set me back.
 

AM - 2 miles easy - If I'm feeling ok by the evening I might try to squeeze in another run.

PM - 60min easy w/striders to loosen up at the end - It was raining and beautiful! I heard lots of sirens though...  not sure if it was from lightning strikes or that people don't know how to drive in the rain.

3mi on the grass plus strides and cooldown

2400 slow, 800 fast, 1600 slow, 400 fast, 1200 slow

pulled my hamstring at ultimate! yay!

Tried going for a run. It was really awkward/uncomfortable and I could only go about half a mile before I had to walk. So I alternated running and walking .5mi.

Went out to see if I could run. Made it about a third of a mile and then alternated with walking to get back home.

Tried doing 4x800m with stretching rests. Couldn't finish the fourth, but three is an improvement over not being able to do two in a row.

Almost three months to the day since messing up my hamstring and I got out running again, well at least kinda. Walked 800m to warm up then alternated running and walking 400s for a total of 1.5mi running and 3.5mi overall.