Wednesday 2/29

due to some hectic scheduling at work, today's run was replaced with yesterdays run. I just did 25 minutes easy with baby travis in his stroller. my shins were a tad sore from mondays mile repeat workout. looking forward to  tomorrows 17 minute tempo workout

Monday 2/27 mile repeats

I worked early so I got to the track around 6. Weather was a tad bleak but I was ready to tear up the track regardless!
Workout was 4 mile repeats at tempo pace. My repeats were: 7:05, 6:55, 6:52 & 6:46. Workout executed perfectly!

Saturday 2/25 tempo

Today was supposed to be my long run but it was replaced by yesterdays tempo run. And talk about a perfect run! In Tuesdays tempo run, I did 2.2 miles in 15:37 and today I ran the same 2.2 mile course in 15:09 which equates to 6:52 per mile! My heart rate right after the run was 142. I felt amazing before during and after the run!
Running a new course record always feels good.

Thursday 2/23 hill workout

Today's run actually took place this evening and at the same hill i've been running the past two hill workouts. Shortened my warmup to just 5 minutes due to lack of sunlight. my goal was to do 7 hills, each with more effort than the last until the last was all out. After number 7,I realized I had more in the tank so number 8 was at sprint speed (I tried to outrun a car up the hill). It was a glorious feeling when I was done, until I realized that my hill is too easy.. Time to find a new hill in which to exert my efforts.  Tomorrow is tempo number two for the week.

Wednesday 2/22 easy run

Ran with Travis Jr today. Did 32 minutes at a very relaxed clip. Tomorrow is a hill day so I just took it easy to recover from the tempo run.

Tuesday morning 2/21 tempo

Wow can you say flawless run? Weather was outstanding and after my 10 minute easy warmup jog with active drills, I absolutely murdered my 15 minute tempo! My breathing could not have felt easier and my cadence felt as if I were running a PR. 15 minutes was actually not enough to get to the "finish line" (which was a street sign), so I ended up at 15:37 for 2.2 miles. Which is a pace of roughly 7 minute miles. I know the sound of 7 minute miles is definitely something to shrug off, but the point of the workout was to be consistent. I was not going all out and my HR afterwards was 126.

I feel good about the workout and look forward to Friday's tempo on the same course to see if I can better the pace!

Saturday 2/18

Best run so far. 46 of solid pacing, easy breathing and great stride length. Felt amazing!

Friday 2/17

I missed tuesday wednesday and thursday runs due to illness. this morning I was still coughing up some flem and not feeling 100 percent, so all I could muster up with 34 minutes easy. weather was perfect and travis junior jogged with me while I pushed his stroller. tomorrow will also be very easy but a little bit longer and hopefully I can be fully recovered by monday.

Monday 2/13 first track workout

Today was my first speed workout, but it was far from all out. The object was to find a pace that was non conversational but not all out. workout called for 4 x 1200 but all I could get in was 3 due to lack of light. They were 4:54, 4:57, & 4:44.
Hurt a little bit (hurt my pride more to see how slowI really am)

Friday and Thursday combined run 2/10

due to the fact that I was not able to do my hill repeat workout yesterday, I decided to mix my tempo run with a bunch of hills in order to compensate. The run started off very very cold but I gradually went from a warm up into tempo stage. I warmed up for about 4 minutes, then I tempoed for 15 minutes and then cooled down for another 5 minutes.
I incorporated about 5 hills in the middle of my tempo run. it was a difficult run but very rewarding when I was done. Tomorrow looks to be another long run.

Wednesday 2/8 easy run

Today was supposed to be another hill workout, however I had Travis Jr and his stroller so I did Thursdays workout today and I will so the hill workout tomorrow morning. Today was gorgeous weather and the run was relaxing. Felt great.

Tuesday 2/7 morning fartlek (double part one)

due to the fact that coach did not give me the work out till late last night, today I will be doing a double workout.

this morning was very chilly probably around 35 degrees. the workout was 25 minutes with 90 seconds of fartleks at 5, 10, 15 and 20 minutes. it took me about 12 minutes to fully warm up, but I felt the workout was very solid.

I feel that I am becoming a much more stoic type of runner. what I mean by that is I am doing my workout I am not thinking too much, I am just going out there and I'm running the workouts. I know it is taken me a while to find a goal that outweighs the pain of the long road that leads to the goal.
to God be the glory!

Saturday long run/schedule mishap

Due to work schedule issues this week, I've missed two runs this week. Tonight was my long run. Night runs are the best....if there was no traffic! Very evenly paced from start to finish. Ended up at 46 minutes and felt fantastic from start to finish..whats next coach?

Thursday 2/2 hill workout

wow what a perfect day to run outside. today started off with a 20 minute easy jog to loosen up the legs. there is a hill by my house is approximately 200 meters long. the workout was to do 4 repeats with a gradual increase in pace all the way to the end. I felt so good after the first set that I continued to do one more set and added two additional repeats to the end of the workout bringing my total number of hill repeats to 10. the entire workout took 43 minutes and I felt amazing knowing that I had done more than was asked of me by my coach. now it is time for work, relaxation and hanging out with my son and wife.

Wednesday run..NEW SHOES

So today I bought some new running shoes.. Turns out I actually am a slight pronator and I need some support. I tried on many pairs and ended up going with the Saucony Hurricane.  Today was my first run with them. Went 30 minutes with Travis Jr and his stroller. Shoes felt great and the run went smoothly. Tomorrow is the first hill workout.