"There are no compromises." -Once a runner

doubled 3.65 and 8.1

doubled 5 and 5 at home in bama

Dam/bridge run at home in bama

Bainbridge Loop.

AM: 3.65 india point park loop

PM: 8.1 haynes classic

And gave henry, thats henry.fastrunningblog.com a copy of Once a Runner wrapped with a sweaty shoelace bow lol.

Just found these new weight and calorie features.  Wish it would just take my weight and distance and calculate calories for me.  Im too lazy to go to some website to do that.  So I think 400cal for my morning 3.65 and 900-1000 for my 8.1mile afternoon run is reasonable.  I guess ill go look that up right now to confirm.

Oh, and for henry and bedoukian's information, that 167 is down from 178 just a few weeks ago.  It is coming off and im not stopping until at least 150.  I ran the 1:18:45 half at 152lbs and I attribute that time mostly to the weight and less so to the 80mpw the previous 3 months and less so to the long tempos and other workouts I did.  Right now despite my superior PR, I think that I am the underdog.  I have 5 months to match and surpass your fitness.  For the first 2 months I will be losing weight and building mileage.  Then in the heat of the summer I will start some serious workouts.  Ive always said it is easier to train during the winter.  We will have to see how this goes.

 Looked up the calories and they seemed super high.  Like 500ish for the AM and over 1100 for the PM.  I think that must have been not subtracting out what you would have burned basal if you had not been running.  I am only interested in excess calories burned for this.  Overall of course I am just wanting to take in less than i burn overall but seems silly to include that in my running blog.

AM: 3.65 Sooo tired. Probably from yesterday's 8 mile run.  On blackstone there were these total poser runners who got on a block ahead of us and proceeded to run about 7 pace.  This is not okay in my book.  So we slowly picked it up until about a mile later we passed them.  Then jamie surged for the pawtucket city line a mile out and stupidly i went with him knowing he would crush me.  Anyway, nothing hurting particularly on me so thats good.  Over the past few days had a bit of a scare with my ITB and some mild plantar fascitis.  But good old ibuprofen came through once again.

 PM: Red Rooster Ramble in 31:03 for second.  I biked down there and have upped my mileage so much in the past two weeks that I am very happy with that time.  It was a decently hard tempo but I figure I could go at least a minute faster racing without biking.  And if tapered then maybe better.  But this was really just a baseline from which to work off.  Now I know that fat, broken down, and tired I can run 6:12 pace pretty well.

The calories burned includes my 22 mile bike ride 11 down and back.

AM: Jesus Christ I am tired.  Went suuuper slow but oh well.  That is the nature of post workout morning runs.

PM: A world of pain. But I can feel some adaptation already.  And I am remembering just how much I can endure.  And as always, the easy days hurt the most for me.

AM: super slow again.  Im sorta glad my morning runs are alone right now.  I would be very frustrating to anyone reasonably fit and I couldn't lolygag as I have been doing.

PM: 8.1 feeling decent only in comparison to how i have been feeling.

AM: Diana and Mellisa wanted to snipe this 4 mile race where the past 5 years 1rst place has been 5:30 pace and 2nd place has been 6:30+ pace.  And there was money.  Unluckily 3 brown track members showed up as well as 2 other hot shot locals.  So I tempoed hard and barely beat diana lol. We did 2 miles up, 2 down, then ran 4.5 after the awards to get our mileage in.

AM: Feeling pretty good.  Went to track team party last night which was wild in a very bad way.  Got home around 3am.  Thank god for this BS community health rotation.  No way could I have done anything this morning.  Woke up at 7 still drunk, ate breakfast, went back to bed, woke up at 11am and went for the run.  

 The weight situation is going well though this weekend was questionably compliant with my diet.  So I need to remotivate.  Have seen 165 twice now while somewhat dehydrated.  Its a process I just need to keep at it.

 PM: ouch. oh well, another day

AM: Finally got hit by a car.  Ive been waiting for this to happen for years.  Im not hurt.  It was pretty funny really.  The idiot was making a right turn onto the street i was running on so he was just looking left.  I thought he saw me but there he went and down I went on the hood of his car.  I half bounced, half rolled off the hood and just kept running without even looking back.  Other than that Im feeling decent but calorie deprived. Perfect...

 PM: tired. hardly ate today lol. yay

AM: uneventful. feel decent but went slow anyway.

 PM: was able to do the real haynes classic route for once because the graveyard was open after 5 for some reason.  Feeling thinnish, but not fast.  There is time for that. 

Ugh diets suck.  Feel like shit, not eating hardly anything.  Can barely get through my runs.  Then the same weight pops up day after day after day.  I guess a few days ago I was super excited about 165 and now im frustrated by it.  And I have been eating a lot of soup which is high in sodium which will make me hold on to more water, so maybe its better than it seems.  Just gotta stick with it.

 PM: red rooster ramble 31:44 so slow.  biked there and back.  but on the upside when i got back, tired and more than a little dehydrated i weighed in at 163.  sure, mostly it was dehydration, but its good to see the number.

AM: 3.65 - gonna even out my doubles a bit soon as the undergrads are gone and I dont have ppl to run with in the afternoons who want to do 8.  Will look at different possible courses but want something like 5 and 7 or just under on one of those.

 PM: Jesus christ its hot.  Prerun weight 165, Postrun weight 160.  Im gonna have to start reporting both in order to give an accurate picture because im losing too much water during the run for only a postrun weight.

AM: thinking about using this roger williams park loop as my only distance route. Its 5.9 miles so twice a day would make 11.8 not bad.  And that saves me a lot of the pain of running long in the evening heat.  Would prefer a 5 mile morning and 7 mile evening loop but there arent many good courses leaving from my house that would work.

PM: 5.9 same course.  So good splitting it up more evenly.  Makes it so much more manageable.  Might make the afternoon one longer and the morning one shorter eventually but for a while this seems good.  Also prerun weight 164 postrun weight 162.  It seems like the weight is coming off quite nicely.  And im no longer feeling horrible during runs.

AM: ran my roger williams park route and when i got to the carousel I saw 50-70 people standing at what was obviously a starting line.  Without even stopping, the gun went off and I just went with them.  I kept my pace completely comfortable and won by over a minute lol. Dont know what the time was because there were no mile markers or clocks even at the finish. Felt like it was probably low 7 pace.  Seriously, i didnt speed up for the race portion of this run.    Then they said that since i didnt register it didnt count even though registration was free for this race. So I got a banana and continued my run home.  Probably gonna race 5k for real this afternoon so adding 3 miles onto my 6 mile morning route might have been a bad idea but oh well.  Just running through it.  But it was a good excuse to have a smoothie at breakfast after my run.

 PM: fly like an eagle 5k - got there and saw a bunch of fast people so decided to tempo and did 19:11 lol 6th overall getting beat by a girl (who used to run super well in college).  But it was 80+ degrees with no shade and several hills.  2 miles up and the course again for cooldown makes another 8.2 for some real mileage today.

AM: praying to the calendar gods for increased mitochondrial density and microvascularization

 PM: meant to do 6 but diana and jenna were gonna do 8 and i can't say no to pretty girls. nelson the dog came. I have like 3 degrees of separation from this dog and I don't know why i am taking him on runs.  He is sarah's neighbor's son's dog. WTF.  Sarah didnt even come on the run today.

AM: Diana got me to do a speed workout with her and Melissa. The workout was 4x4x200m with 200m recovery between intervals and 400m recovery between sets.  It was hot and sunny.  We did 2 miles warmup, drills, striders, then got started.  My goal was just to do 2 sets since its my first speed workout in like 6 months or more.  I went with diana but in the second lane for the first set hitting 37, 38, 39, 35 then went on my own for 36, 34, 33, 33 then decided i would continue but keep it easy running with diana but in lane 2 for 37, 37, 36, 33 (going moderate the first 100 then sprinting the second 100 on that last one.  Then i thought I was gonna call it quits but got bored and did the last 2 of the last set with diana in 35, 33.  I think it was good to get out there and feel some paces faster than 6 minute pace which is the fastest ive done in a long long time.

I think im gonna be following Jack Daniels 5k-15k 24week training plan.  He doesnt have a half marathon specific plan and his marathon plan is very marathon oriented.  So I am on week 5 (first 6 weeks are buildup simple mileage) and shouldnt really be doing workouts till week 7 but i should be doing striders most days so Im gonna start that now.  The workouts are intense and most weeks have 3 workouts per week but I think it will be good as long as I dont push each workout insanely.  Given the heat im gonna have to do the workouts early mornings but hey, whatever it takes.  After all, there are no compromises.

PM: active recovery 5.25 slow. Felt tight for the first 2 miles but then loosened up.

AM: did the short morning loop slow recovery with some striders at the end.  Gonna do another shortish run this afternoon to try to avoid breaking down again.

PM: 5 in 94 degree heat.

AM: ran a bit short this morning. feeling better but not great

PM: 5.9 with 8 striders and stretches afterward.

AM: 5.9

PM: 5.9

Funny how bedoukian is so excited that he weighs 2 lbs less than I do after a 12 mile run vs my 6 miles.  I saw 160 twice already but didnt record it because I decided it was more water weight than anything else.  It is kind of a shame that it is going to be sooo easy to beat him...

so much trash talk, so little time. Oh wait, I don't need to because my record stands for itself. 1:18:47 suckas.

 In response to bedoukians post:

You forget that reaching a fitness you had in the past is much easier than doing it the first time.  Im gonna be running sub 6 pace for this half.  Mark my words. 

AM: 5.9

Maybe this trash talking is getting a little out of hand.  Sorry Bedoukian.  Im sure you and your big legs will crush me come october. 

PM: 5.9 + strides, stretches

AM: 5.9 feeling good. Have been stretching after each run lately and I think it is really helping me feel not horrible.  Mostly my left ITBand is the culprit.

 PM: 5.9 + strides and stretches. Weighed in at 159.0 not bad at all.  The run was cool so shouldnt be too much water weight. Trying to decide whether to do 1 more week of base after this week or go ahead with workouts next week. I started back hard 23 weeks from the Oct. 10 goal race but daniels plans are 24 weeks.  Probably should get the full 6 weeks base before doing workouts.  But if I am feeling bored or that it is too easy then I might go ahead with workouts next week.

AM: 5.9

PM: 5.9 in a thunderstorm! I love running in a real hard rain in the heat.  Perfect.  Well, it could have rained a bit harder to be honest.

AM: 5.9 ugh tired all the time. Need 9 hours of sleep. This needs to get easier before I start workouts.

PM: 5.9 just a bad day overall. No obvious reason. Oh well, there is always tomorrow.

AM: did an hour of eliptical because I felt like my joints needed a break from the pounding. Went decently hard and was sweating like a beast.  Says I burned 900cal but probably not true.

PM: 5.9 + striders + stretches

AM: elliptical 1hr 900cal

PM: 5.9 The elliptical recently made me realize that I am overstriding and not having enough cadence.  Jack Daniels says that you should have roughly 180 cadence no matter what speed.  Lately even though going about 7:30 pace I have been bounding way too much and I think that has been contributing to my bone and joint pain.  So I am gonna try to fix this.

AM: 5.9 Found at least a mile of trails that can replace a mile on the road.  But I might have to measure it with a gps.  But it is at least as far as the road.  Should also help my recent joint stiffness.

PM: 5.9 Went to the national chowder competition in newport RI today so probably didnt follow the diet very well but it is just one day.  For some reason my legs feel really sore in the muscles i guess because of the ellipticaling the past two days lol.  But got better 2 miles in.  Been paying close attention to cadence and i think it is helping.  Joints feel way better already.

AM: gps'ed the new route that includes a little over a mile of trail and its 6.15 miles not bad.  Im feeling better but still only about 85%.  Quads still sore but joint pain gone completely so thats good.  Funny how I was feeling better back when I was doing some speed work and tempos than I have been for the past 2 weeks.  Maybe I should jump into it.  But maybe it just took my body that long to really feel the accumulative effect of miles.  Once the quad soreness resolves I think I'll be ready to start workouts so whether that happens tomorrow or next week we will see.

PM: again

AM: 4.9 woke up late and couldnt get the full distance in but it worked out because i decided today would be my first workout so will easily make up the mileage

PM: 5x(2x200 with 200 recovery + 1x400 with 400 recovery) workout per daniels 5k-15k plan. The first 6 weeks is base, second 6 weeks is early quality which focuses on repetitions to increase economy and speed at faster than race pace.  I did the workout harder than daniels would suggest.  He recommends all rep pace work to be the same pace (about mile pace).  But 200s at mile pace seems too easy.  So I hit 33.? for all but 2 of the 200's which I hit 34.? for.  And the 400's unfortunately followed too closely at 74, 72.0! ouch, 73, 74, 72 (last one I cruised the first 300 and then sprinted the hell out of the final straightaway).  I feel good.  Nothing fell off.  Nothing is hurting more than the muscle fatigue that should be there.  The recoveries were ample so I don't think it says much about my fitness but it was a quality workout and Im not hurt so I say that is a success.

AM: 6.15 feel pretty good but went slow anyway

PM: 6.15 tight in the hams, stretched them out a bit afterwards

AM: 3.65 because my workout later is going to be longish.

PM: 6x1mile at threshold pace with 200m recovery. Was meaning to do cutdown starting at 6:16 but my first mile was 6:02 but felt easy so I continued with 5:58, 5:54, 5:46 shiit meant to hit 5:50 so I tried once more for that time and managed 5:48 oh well, then ran 5:36 last mile because I could without too too much difficulty.  It was raining and between fatigue and not wanting water in my eyes I was closing them a lot and in the last lap I had one of those, "oh shit, I have to drive this boat" feelings as I went in the grass on the straight lol.  Very solid workout.  Especially since im a bit sore from monday's workout still.  Luckily the 3rd workout this week is easy just getting a feel for the pace of vo2max.  Seems like I should be able to do continuous 5 mile tempo at 6 min pace or just below given this workout.  That seems very promising.

AM: 6.15 super slow probably 9min pace lol. Mostly tired, nothing hurts except tiny bit of hamstring soreness from monday still.

PM: 6.15 pooped grey, hope that doesnt mean my bile duct is obstructed lol I have not right upper quadrant abdominal pain so probably not. Passed a very attractive girl on the trails. Nothing else to report.

AM: 4.9 So there are good hurts and bad hurts.  Good hurts are those that you know will eventually turn into better strength and fitness.  These are usually either cardiorespiratory distress of vo2max or threshold runs or mild to moderate muscle soreness.  Bad hurts are the ones that are or may become injuries or lead to decreased fitness.  They are joint, bone, ligament pain as well as severe muscle soreness which means you have destroyed more muscle than you will recover.  Today I am feeling a lot of good hurts in various muscles but decided that I am postponing my 3rd workout of the week at least until tomorrow.  Next week has only 2 workouts tho they are slightly harder.

PM: 6.15 feeling better but not great yet.

AM: 3.65 because workout in the evening will be long and I have plenty of miles.  Feel GREAT.  Then I took a huge dump halfway through and felt even better.  Henry, bedoukian, you better watch out.

PM: Okay so I thought this workout was gonna be easy but when I reread it I realized the recoveries were half what I thought they were.  It was 6x(600[200],400[100],200[100]) at VO2max pace (which I very optimistically put at 5:20) with no extra recovery between sets.  And on top of that I was really calorie deprived eating just eggs and toast this morning and an apple mid afternoon. I held the pace together by a hair and actually went 1 sec under on almost all of them except 2 of the 600's at 2:02 and 2:01. But I also took an extra 400m recovery after the 3rd and 5th set otherwise I wouldn't have held it.  I do hate VO2max work.  So painful.  Luckily none of it next week but the following week I have 5x1k but at least I get 3min recoveries on those.

AM: feel very good considering morning after a workout.  Huge calorie deficit kept me slow though. Weight 157 start, 155.5 at end.

PM: 6.15

AM: 4.9 funny how every time i feel remotely good I have a workout that afternoon.  I guess that's a good thing? Looking forward to having 2 easy days in a row before my second workout and then 2 more easy days in a row may allow me to actually do a long run on sunday.  Perhaps make it to some trails for that...

PM: workout 10x400[400] in 71 eek, 75, 73, 72, 73, 74, 73, 73, 72, 68.0! got sick to stomach after the 6th one and had to go poo which screwed up the recovery but oh well went too fast but didn't feel much muscle fatigue until the final one and you can see why.  I have more speed than vo2max right now and can tell because I always went out in 35 sec to hit 73.  Still need to work on moving my arms more.  At these speeds arms matter a lot and can take a lot of strain off the legs.

AM: 6.15 feel pretty good. Bouncing back from workouts better now it seems. But once again trudged most of it due to calorie deficit.  Only fuel for workouts lol.  But really the overnight calorie deficit is the most important and if I wake up and eat before I run I would get sick and still not have the calories to run on since it takes too long to get into the system. 157.5 before run, 155.0 after.

PM: 6.15 easy.  Started out stiff but loosened up as the run progressed.  

AM: 4.9

PM: 6.15 Looking forward to tomorrow's threshold run. I think I can put up a 6:05 pace for 40min which would indicate sub 1:20 ability even this early in training.  With more weight loss and continued grind of miles and workouts I think I can go 5:50 if not 5:45 pace for the half.  My crazy dream goal is 1:15:?? Not so worried about my lack of long run as I looked back at my training last year and I didnt run more than 9 miles at a time for the 3 months prior to going 1:18:45. And the majority of my runs were under 7 miles. (4.25 in the am, 6.5 in the pm, only workouts were longer).

AM: 4.9

PM: 40 min tempo for 6.65 miles so 6:01 pace total, kept 6:05 pace perfectly for the first 4.5 miles then tried to track this dude down who was wearing vibram 5 fingers.  So i put in about a 2:45 half mile and was sitting about 10 yards behind him recovering from the effort a little before kicking.  He didnt notice I was there.  Then alan comes along and says loudly "GO HAYNES" he was not cheering me on, but warning the guy that i was there.  The guy started to kick and since I had another 10min to my run i decided to let him go. 30:15 for 5 miles and then cruised the last 10 min.  6:05 pace felt super easy.  The 2:45 half mile took it out of me though.

AM: 4.9 appropriately tired. nothing hurt. good.

PM: 6.15 ugh this morning was a frolic compared to this run.

AM: 4.9

PM: 6.5 need to drink more water.  Felt sick all day until i realized i was thirsty then drank 5 pints of water over an hour and felt better 2 hours later. Gonna start downing a pint or 2 right when i get in from now on through the summer. Even with that much water, weighed in at 155.5 after the run but before drinking more.

AM: 6.15

PM: 6.15 feeling better finally after 3 easy days

AM: 4.9 hope the workout goes well.  Also driving 22 hours home to alabama over the next 2 days.  Getting up early and stopping by bedoukian's place in CT for a run.

PM: 4.9 no workout.  no time because packing and need to show the girl a good time tonight since im leaving for 3 months.  Will make it up, but its gonna be hard.

AM: got up at 3am after 3hrs sleep, drove 2.5hrs to redding, CT and ran 8.1 with bedoukian.  Was very fun.  Just like old times.  Like we'd been running together every day and this was just another run.  I did realize that his 70 miles per week is really equivalent to my 80-85 because he is on trails.  Same effort is 1-1.5 min slower per mile so that makes 70-100min more running per week than it appears by miles which is like getting 10-15 more miles in to your CV system and leg muscles.  Definitely not training the pounding quite like I am which I do think starts to be important for the half marathon.  Its on roads and you have to be able to be loose and fast after 10+ miles of asphault pounding.  But he will do fine with that.  He is and always will be the long distance beast among us.  And he has decent speed.  I saw it when he was careening downhill on trails.  Even with my "lack of caring for life or limb" mentality I thought he was going pretty fast.  He just needs to find that again on the roads and track.  Among the 3 in our little challenge, he has been the most consistent over the past 3 years and I will not yet count him out.

PM: drove another 9 hours after the am run down to salem, VA where I found a cat friendly hotel, put the cats in the room, and googled for the nearest track to get in my missed workout.  First I went to this middle school with an asphault track, warmed up around the school, stretched, striders, then did the first 200 in 29sec easy and decided the track was not 400m or 200m but some weird distance that was not posted.  So I then went across town to the high school and at first I didnt think they had a track, but it was big and they had tons of practice fields.  So I ran around and finally found a massive 10 lane track that i didnt see before because it was raised on this plataue thingy.  It was a super soft track, and the 10 lanes along with the curves being longer than the straightaways made it seem long and slow.  Okay, so this workout was very strange times wise.  Remember I had 3hrs sleep, 8miles on trails, and 11.5 hours in a car.  So here we go 4x200 in 40, 40 (felt like i correctly sped up but apparently not), 37(thought I went way faster, but only just now hit my time), 36 (expected a 34 lol) 2x400 in 72, 74 (okay seem to have my legs back now for the most part) 1x800 2:25 (yay, this was worrying me, went out in 71 and back in 74, some lactic acid I will admit my arms got pretty stiff with it) 2x400 in 73, 75, 4x200 in 34, 32, 35, 29.16! (full on sprint, my 200m PR is 28.high).  Okay weird workout but got it in and the 800 was well within my goal of 2:30.  I do question whether these speed workouts would be better shorter with longer recoveries.  The next one is 4x(200m[400], 800m[600]) or something like that.  I ask, what is the point of doing 4 repeats of 1/2 of a race distance at race pace.  That is very intense.  As an integrating workout (integrating speed, lactic acid resistance, and endurance) in the final phase before a mile race I can understand it.  But in the first phase of training for a much longer race I dont understand the reason.  He seems to say he is training the CNS to run fast efficiently but in fact he is training the muscles and the lactic acid system.  Basically I am thinking about changing these workouts to something more like 5-6x200m all out with full recovery and 4x4x200m with 200m between reps and 400m between sets doing cutdowns like 37, 35, 33, and nearly all out.  The first workout actually builds speed.  The second one teaches you to relax at speed.  Opinions?

AM: 7.5 from the hotel.  Found a nice dirt path that eventually turned into a trail and then eventually disappeared.  Did 62min but figure i was slow especially on the trail section.

PM: 4 miles in the 95 degree heat at home.  Its gonna be tough training here.

AM: 5 miles at 5am.  75F, 100% humidity even at 5am wtf.  Was with some other people who are super slow so it was easy.  Might continue to run with these people to keep my mornings relatively cool and very easy.

PM: DNF'ed this workout.  95F and very humid.  Went to this 1000m stretch of road i measured out by the 200m years ago with a roller and amazingly the spray paint was still visible.  I added some stacked rocks to make the markers more noticable. The stretch is almost flat but has a little uphill/downhill in the last/first 150m maybe 5-10ft total.  So starting the workout I felt tired but decent.  3:18 first one in the uphill direction into a very light but noticable headwind felt fine.  Second one 3:19 with the downhill and tailwind felt pretty hard.  Figured I was just getting into the workout.  Third one I hit a major wall, could not finish it, stopped at 800m in 2:41.  Wanted to finish it out with 800s but I just couldnt.  After a 40sec 400 I could not even do 800m so I packed it up.  It was so freaking hot.  I felt dizzy and nauseated but decided to finish the intended distance of 8 miles which was tough enough.  I have decided that I AM going to do workouts in the morning from now on.  There is just no way around it.  There is no indoor track near here.  And while at home I dont even have access to a treadmill unless I go find some temporary gym membership = lame. 

AM: 6 with some triathletes.  They suck at running.  But they were better than the crew yesterday.

PM: 8 bainbridge loop.  Super hot.  Found a church with nobody at it and went to the back and found a hose and hosed myself down for a min just to drop my core body temp back to near normal.

87F and super humid.  Our very own imported ethiopian Hirbo Hirbo took it away with something like 28 low.  He said that he loves the heat and even so this was a full 2 min slow because of the heat.  It was hard.  I didn't really race all out, but I did go a bit harder than I would have liked for a tempo.  I just was running for place and number 3 was not too too far behind me and I wanted to discourage a kick.  Afterwards I ran the course as cooldown with hirbo hirbo and some other dude.  They almost dropped me going 7min pace in 90 degree weather on the COOLDOWN! lol.  Anyway, I am pretty happy with it given the heat.

AM: 12.5 with the slowbies.  Best weather yet 75 and not very humid.

AM: 6 with the slowbies. Been trying to focus on arm swinging even when going slow because I have recently realized how much it helps when going fast and yet after a min or so of swinging decently my arms get tired lol. Then to the track for a sprint workout. Hardly a workout really but I got kicked off the track by football practice. Striders, stretches, 2x200m in 29.25 and 30.5 with full recovery mostly walking. Decided it was fine to get kicked off then anyway because im not used to sprinting and 200m gets a lot of lactic acid buildup. Maybe I should start with 100's or 150's? Really have to focus to keep form for 200m sprint but form is what it is about so maybe thats good. The track was terrible. Never going back to that track. They had stuff in lanes 1 and 2 and the track was asphault and uneven. Wore spikes but shouldnt have they didn't get very good grip on the asphault.

PM: Decided this mornings 'workout' wasnt enough so did 8x10sec steep uphill sprints with full recovery.  I have decided that form, strength, and speed are the things lacking from my training.  I should be making even more headway than I am (like how come college runners are SO much faster than me although we run similar mileage and types of workouts?) I refuse to believe that they all have superior genetics to me. I came into running late in life which might give me a bit of a disadvantage but maybe I can get that back through proper training.

AM: 4 pretty quick for a morning maybe 7 pace dunno no watch. So I know I always preach easy on easy days.  And suddenly I have changed my tune.  I think that I need to drop some mileage (to maybe 65 or 70 miles in doubles, so a lot of pretty short runs) and pick up the pace.  After I get comfortable with that I can pick the mileage back up to where I am.  There are a couple of reasons I have for this.

1. The reason for this is that running sub 6 pace and running 8-9min pace are totally different beasts.  They take different biomechanics.  If you are going to train biomechanics (which equates to running economy -- the piece where whole chunks of pace can be knocked off in a season) then you need to run with at least similar form to how you will be racing.  Its that repetition that gives you the muscle memory that allows you to not worry about form and pace and yet stay economical.

2. After 2 months at high mileage I am going to have diminishing returns from it.  I could take a serious bump in mileage say to 110 and go through another breakdown phase and either come out better or with an injury.  The risk is too high and honestly it just takes too long at 8-9min pace.  So I need to introduce a new stress to my training.  That new stress will be pace.  Hopefully my body will, over the course of several weeks, adapt to it as it adapts to mileage.

Im aiming for 7-7:30 pace for all of my easy runs but since I am doubling I can still hit decent mileage and have all of the runs very short so that they aren't too stressful and so that I can concentrate on good form throughout the run.

And it sets up another stress that I can add to my running after 3-6 weeks of this type of training which is increasing the mileage at the new pace.  But I won't do that until I start feeling comfortable with this new regimen.

PM: 4.25 at 7:10 pace

AM: 4.5 at 7:00 pace

PM: 4.5 at 6:50 pace

AM: shoes were wet so I decided to run on the beach barefoot.  After 1.5 miles I got huge blisters and had to get back.  Bad idea.

PM: letting the blisters heal

AM: struggled to hit 7:10 pace for 4 of the 5 miles

PM: Felt good went 6:40 pace for 5 in 88 degree weather.  Probably too fast.  After reading some more of pfitzinger I am thinking about splitting my 'easy' runs into recovery runs and general aerobic runs.  Mornings could be recovery at 8+ pace insuring that I get a recovery run before and after every workout. And afternoons that don't have a workout could be general aerobic miles at about 7min pace.  Want to read pfitzingers road racing for serious runners.  Right now all i have is his advanced marathoning book which is not really what im interested in.

Even Jack Daniels puts my 'easy' pace at 7:10-7:22.  Then again he puts my marathon pace at 6:12 or something like that lol.  These are based on my mile and half marathon PR's.  And I think that I am nearly in the shape I was in for both of them.

AM: Ugh horrible.  'raced' 5k in 19:16.  After the first mile in 5:35 I just gave up entirely due to heat.  Cruised it in.  Probably my 6:40 paced 5 mile yesterday didn't help.  I do think im in good shape.  But I didn't try and the heat is oppressive.  Can't wait for monday when I move down to Birmingham and get access to treadmills.  Also thinking I will do that plan of recovery vs aerobic runs.  Also think im gonna forgo racing until its below 70 degrees.

Think im gonna jump back to 75-80miles next week with recovery runs in the morning and aerobic runs in the evening when there is no workout.  Of course this is assuming that I can fit this stuff into my schedule.  Starting an away rotation at UAB in cardiology electrophysiology.

AM: 8 recovery. But focused on form and naturally fell into what was probably about 7:30 pace but relaxed (no watch).  Best temperature for a run since ive been home.  Probably like 70 and 50% humidity but was heating up towards the end of the run. I know, I said I would do recovery vs aerobic but this really was easy and relaxed.  Just the low temp and the low mileage week made 7:30 very easy.  Today and tomorrow are gonna be iffy on if I can double but that's fine.  I'll hit decent mileage but nothing insane.  I think I have been pushing the volume of training too much compared to the quality (up until this past week).  On a plus side.  My hips don't hurt at all right now which I think might be due to getting new shoes yesterday.  They were 25 bucks and got 2 pairs.  Probably should have gotten all 4 they had in my size of that type.  What a bargain.  I should really change shoes more often than I do. I probably had 1k miles on both of the pairs of trainers I was wearing before.  But anyway should be good for at least a few months now.

PM: no time but did 4 sets of squat jumps not totally to exhaustion because I know from experience these could make my quads jelly for a week.

AM: 6 in birmingham.  Recovery effort.  Hilly hilly down here.  Went to a park with a 1 mile trail loop and did laps.  Tomorrow the gym will be open for me to get a membership and use the treadmill.

PM: 6 again. Aerobic conditioning effort.  Listened to my body, no workout in this heat and with how my legs feel.  The squat jumps yesterday did their job.  Not hurting really, but definitely feeling it and don't want to overdo the stimulation.  This course has 2 MASSSSSIVVVE hills in it.  It is a little under a mile to the park and that mile is half up and half down.  Probably 300+ft elevation climb and then the same drop. And its steeeeep.  And when you think that you are almost done you turn a corner and it gets jenkes steep for the last 30-50m.  The trail has some little hills nothing crazy.

AM: 4 easy trails

PM: 3x2miles on this weird indoor track.  Finally a good workout.  First I have to say that based on my times it was probably measured from the outside lane (lane 4) and I ran it in lane 2 passing people on the outside.  So based on that its about 50m short each mile which is about 11 seconds per mile more.  Times were 11:38 (5:49-corrected->6:00), 11:28 (5:44-corrected->5:55), 11:03 (5:31-corrected->5:42). So corrected 5:52 average. Maybe worth a 1:19 low (adding 8ish sec/mile to get half marathon pace).  Felt sick from the very beginning. But am happy with the times.  Felt very controlled even on the last one could have gone significantly faster. Still wasn't as cool as I would like it to be and had to wear a shirt and got serious nipple chaffing but acceptable.  Ill just wear bandaids when i go back.

am: 4 recovery on trails

pm: 8 on the indoor track steady aerobic 6:50 pace adjusted for lane. Felt good.

AM: 4 recovery pace at freaking 4:30am because i had to get to work at 6. Had to run roads because too dark for trails at this ungodly hour.

PM: 6 aerobic miles on the indoor track at just under 7 pace.  Was supposed to do a workout but after 12 hours on my feet and 6 hours of sleep I just couldn't.  Would have been worse to try and do poorly then get discouraged than it is to just recover a bit more and try again at a different time.  This rotation sucks.  Im just watching procedures all day which isnt very useful. And the hours suck and im standing all of the gd time. Oh well, 3 more weeks.

slept late, tired, drove home so had to run in the heat 97 degrees with heat index in the 100s. Got sick during the run and cut it short at 5.  At least i got 70 for the week.  Gonna shoot for a bit more next week.

no morning run. Water skied pretty hard though which works the legs as well as several other less likely muscles.

PM: 4x5x400 in the indoor gym. Was short on time because gym was gonna close.  Stupid parents held me up leaving home and hit some traffic.  So warmed up 1 mile, did the workout hitting adjusted 77-81 throughout mostly 79-80 and closing the last one in 74 but was falling apart trying to do that lol.  But I kept the recoveries pretty quick so I probably worked the vo2max quite a bit hopefully.  Im not where I could be with vo2max but hopefully this will be the turning point. I felt like I started pretty slow but didn't really speed up just kept it stable.  The gym was pretty hot today so I started feeling that and it probably held me back a bit.  Next week is when I should be starting the intense vo2max stage of the training.  All weeks in that stage have 3 workouts (or 2 workouts and a race) and some have 2 vo2max workouts in a week like 5x1k monday, threshold wednesday, and 4x1200 friday wtf.  I am gonna warm up well for those workouts and start slow like 5:30 or 5:35 pace and try to pick it up throughout the workout.  On the plus side my legs feel better than they have since I started training for this race.  I guess that is because of the 63 mile week and the 70 mile week but I have been going significantly faster on some runs since that decrease.  Got kicked out of the gym right after i finished the workout and decided to cool down at the trails but once i got there I just couldnt run at all so i just stretched and said 8 is good enough for today.

am: woke up and went to indoor gym instead of running around here outside.  The temps make so much difference for me and since my goal race is gonna be cold I figure no reason to heat train if I dont have to. 7 easy

PM: 8 indoor gym.  Very variable but all below 7 pace.  One mile this dude passed me and then I stuck behind him and put the hurt on him as he tried to pull away and was entirely unable to. That mile was 6:10.

AM: 5

PM: 5 horrible day at work, couldnt muster more.  But the pace was good for both runs low 7's in the am and mid to high 6's in the pm.

AM: Breakthrough workout.  Henry's 4 mile tempo got me scared.  So I had to beat it lol.  22:50 (5:42.5 pace) adjusted for track length (turns out exactly 1 extra lap per 4 miles).  Splits were dead even give or take 1-2 seconds but didnt obsessively check my watch, I mostly ran on feel.  But it shows you that I was pretty much red line comfort zone. But definitely not racing.  I could have pretty easily kept it up for another mile and it still be a workout.

PM: 16hr day guy almost died twice. got 4 miles in at 10pm

AM: no run, and 6 hours of sleep even so.

PM: 10 miles very comfortable but did it in 67 min. I feel pretty good about the faster running on easy days.  But I don't feel a need to do 80-85mpw with it just yet.  My legs feel great and the runs are so much shorter in duration and its pretty fun.

AM: 6 finishing with a slightly sub 6 min mile cause it was just feeling good.

PM: 4 was planning on 6 but my right calf was hurting and I opted for a core workout instead of the final 2. Hopefully this gets better soon.  Doesnt hurt bad but needs to not get worse.

AM: 4 and some core, stretching. calf getting better

PM: no run, gf in town

AM: no run, gf in town

PM: 5 mile tempo in 29:36 (5:55 pace), 4 min recovery then 3 mile tempo in 17:35 (5:51 pace) all of it slightly negatively split starting at 6:04 pace for the 5er and 5:54 pace for the 3.  Was wanting to do an 8 mile tempo but went too fast, gym was hot, and needed to poop lol. Gym must have been 80+ degrees today wtf. Next time I do just a 5 mile tempo I will PR for that distance. Sub 29 is gonna be a cake walk right now.  Also I wish to god this damn rotation would end.  2 more weeks. This coming week Im gonna do more vo2max work. Should have today but since i didnt run this morning I wanted  a long workout to get some miles in. Warmed up 2 and down only 0.5 because I was getting sick to my stomach.  Funny the 2 mile warmup started around 7 pace and got to 6:12 by the end. I think my form and efficiency is really improving because of this faster running.  And im not really straining to hit that speed Im just getting my turnover right, knees high, posture and arm carraige good and the speed comes with very little effort. Hopefully this improvement continues.

AM: 7 at like 6:40 pace felt real good

PM: 6 at 6:30 pace felt not so good but going slower didnt help so I just got it over with.

AM: 6 fast

PM: 4 slow (a relative term, 7 pace is slower than I have been going) long day this rotation is getting on my nerves

AM: 6 at 7:30 pace.  Trying to go slower to recover but I think the real problem is that Im not getting enough sleep.

PM: 4 super long day (13 hours okay not sooo long but long considering running on either end) hate this rotation such a grind... must... keep... going... but also I need to get a workout in sometime. blah

AM: no run, exhausted

PM: workout 3xmile with 800m recovery, 2x800m 400m recovery. Unfortunately before I actually did miscalculate the track lane distance assuming that this track is measured from the outside lane which I still dont know.  All I know is that I am improving from the begining of this month.  But you may want to add 11 more seconds per mile on those previous times.  Today I was shooting for 5:30's for the miles and 2:40's for the 800s.  Hit 5:27, 5:22, 5:24 (all adjusted running the extra half lap needed)

AM: 5 outside. Going to be 100+ today not counting heat index.  But gotta get back into it.

AM: 5 actually pretty good weather this morning.  Hot but not too humid.

PM: heat advisory im scared

AM: heat advisory continues.  I actually occluded my ear canal with sweat today.  Would be pretty funny if I got swimmers ear from running.

PM: scary hot, gotta start getting 2 runs in a day soon.

Ugh. long run 99 degrees absolute, plus 2-3 for heat index (which is better than it has been).  Was only trying to go 11 but took a wrong turn and only figured it out after at least half a mile out.  Died horribly at mile 10 and ran/walked it in. Was terribly dehydrated.

PM: 5.8

PM: 5.8

AM: 5

PM: 5.8 in percy warner park

AM: 5

PM: 5.8 in percy warner park

AM: 5.8

PM: so im in nashville, tn right now and doing an away rotation at vanderbilt.  My dad went to med school here and his best friend from med school is a doctor here.  So I went out to Jim's lake house and wind surfed, water skied, did something called the humperdinker (way too long of an explanation), and swam.  This was a ridiculous amount of exercise.  I drank 8-9lbs of liquid replacement.  But no run :(

Long run in the heat of the day. Went much better than last weeks.

AM: screwed up alarm, woke up late, no run

PM: 5

AM: 5 kinda cool out, very nice.  Im back in the swing of things after my 2-3 week sabatical.  I didn't stop running entirely but definitely was down and out.  And ate horribly.  That rotation at UAB just destroyed me mentally.  But I just need to pick up the pieces as best I can and move on.  I will try to hit decent mileage this week (like 65-70) to then up to 80 next week.  The following week I am going to france with my family so even if I am super hardcore I probably wont get more than 70 in but thats fine.  Then back to providence and a more normal routine.  I doubt I will get any workouts in until I get back there. Right now I just need to build back some mileage and lose the weight I gained recently. Haven't weighed myself in that time so who knows... But I'll work it out.

Oh also the damn half marathon is full and despite an email begging the director it is a no go.  So we are gonna have to find a different one (Im hoping a little later in the season so I can catch up with my weight and fitness).

AM: 5 temps down but 75 is still bad with 100% humidity Yesterday's 80 with 20% was much better.

AM: 4

PM: 5 Back in the USA from a week in france.  Have been bad about posting here even before that.  I will be driving up to providence tomorrow and the next day and hopefully then having people to run with will make a big difference in my motivation.  And getting away from home I will again be in control of my schedule and what I eat.  I have to get back on a good diet and running schedule and I am also thinking I am going to not drink during the week anymore.  It is a time waster, a calorie dump, I eat more when I drink on top of that, and I sleep poorly when I drink.  It is a sacrifice I need to make.

AM: 5

PM: 4 drove all day and into the night but still got the run in

AM: 4 from the shitty hotel

PM: met bedoukian and we went to some trails and he destroyed me lol.  I hadn't eaten almost anything that day (was driving all day and didn't stop but once for gas).  I seriously hit the wall and we had to walk the last mile probably lol. Very embarrasing.

AM: 4.25 old mornin loop.  Nostalgic...

 PM: 5 roger williams park short loop

AM: 3.65 india point park loop

PM: 5 roger williams short + a very vigorous 30min of paddle boat in the mid afternoon lol.  Feeling decent considering the drastic mileage change.  Its sad that Im considering this a lot but it was a big change from almost nothing.  Will definitely get in the 70-80mpw next week.  Might but probably wont this week.

AM: 3.65 india point park. Hard to wake up.  Its scary but I think for a long time I was waking up from the booze wearing off and I had a small amount of withdrawl every day.  Now that I am not drinking (not at all, but just once per week... I had 3 glasses of wine on sunday but other than that I have been sober since last wednesday). Sounds pathetic, but oh well. Once per week I think is pretty darn little.

 PM: 8 with the running club.  Of course they went super fast because it was the first day and 70+ ppl showed up.  I know how this goes.  First day 70, second day 15, third day you have the 4-5 that will stick with it.  We got like 8 ppl for the 8 mile loop (aka the haynes classic).

AM: slept horribly so no morning run.  cant make that an excuse in the future.  But I am hoping that I can get in good enough shape that I can run 11 miles per day in 1 run in the evening because during pediatrics and my sub-internship in october/november I will be starting at or before 6am which makes a morning run somewhat difficult to fit in.

PM: 8 on the haynes classic.

AM: india point park loop.  Feeling pretty good.  Still hard to wake up but I'll get used to it.

PM: 8 with the club.

AM: 5 roger williams park short

PM: 6.15 roger williams park regular

AM: 15 on the bike path with some running club ppl.  Then ate a quick sandwich before meeting the outing club ppl for a 16 mile bike, 2 hour kayak, and 16 mile bike back... sqeezed in some fried fish eating in there somewhere.  Pretty tired after this 6 hours of continuous exercise.

AM: so tired, no run

PM: 8

pm: 10.2 this guy on the club skylar wants to run 10-12 miles a day and that would allow me to hit good mileage without doubling.  If my body allows me to do that then that would save a lot of time.

PM: 5 first run back after 2.5 weeks.  Felt decent considering.  It will get worse in the coming days though I know through experience.

also did the ab workout from p90x.  Oh god.  It wasn't so much pain that was the problem as most ab workouts are, but my abs simply gave out in the middle of the last exercise.  And then for the rest of the night I actually could not lift my upper body with my abs.  I had to grab something or roll over (which hurt my obliques) to get up lol.

AM: 5miles followed by a light breakfast then 2hrs pretty hard cycling, not sure how far but was probably avging 18mph.  The run was so slow.  I felt like an 80y/o.  Just gotta know that it will get better soon.  Then it will get worse with the building fatigue of mileage about 2-3wks in.  Then it will get better again 4-6wks in and thereafter.

PM: 5miles

Note: Well, ive been off this for a while now and haven't been great about running.  In fact until yesterday I didn't run at all for a full 2.5 weeks.  I did bike, lift weights, and swim some.  For a while I was thinking about getting into triathlons but since have decided that I neither have the time nor the money for that yet.  Maybe when I am an attending and fully control my time I'll try that.  Ill still be young enough (32) at least for endurance stuff.  Anyway, my weight is finally back to what it was before I started dieting in the spring (176... ouch). But some of that gained weight is muscle as I have been doing p90x recently and I gain muscle like a fiend. So I am back to calorie counting and bought a book called "race weight" and am gonna follow some of its recommendations.  One thing for sure is that im going to eat more frequently in smaller amounts than I have done in previous diets.  Hopefully this will shunt more of my calories to recovery and I will experience less fatigue and hunger than other times I have dieted.  I know I can successfully lose weight.  I have done it twice before.  This time I hope that I can do it healthier (but not necessarily slower) and that might help me keep it off in the long run. (pun not intended)

AM: 5 miles

then went on a 60+ mile bike ride.  Went with the cycling club and thought it was only gonna be 40 or so but they pounded me for 2.5hours in a pace line then dropped me still 16-18 miles from home.

PM: was gonna do another 5 but after hitting the wall in that bike ride i decided it wouldnt be of any benefit

AM: 5, sore legs from the ride yesterday

PM: 5 feel decent.  Still slow but comfortable again.  Also 30min core workout.

AM: 5 Stupid roger williams park has this pumpkin festival every halloween in which they have something like 1000+ carved pumpkins.  That is all fine and good except that now they are all piled near part of my loop and are rotting.  I have to hold back the vomit every time i pass it.

PM: 5 felt very good.  

am: 5 gettin' cold. 37 degrees. Still went with short sleeves and gloves tho and it was the right call.  I go for shorts until below 24F. gonna try running with the club today and hope they dont pound me too hard.  Prob cut off of the 8 group for 6 at hope st but we'll see if they are going a relatively easy pace i will do 8.

PM: 7 with the club.  We did the bike path so i could turn around wherever I wanted.  Low 7 pace which was not easy but not terrible either.  Not bad considering my weight.  I hardly want to say it here its so embarrasing... 174.  Not my max ever either.  Since Ive been fully grown Ive been as high as 180 and as low as 150 (both of which happened in the same year, damn 3rd year of medical school).  Goal is always 145 lol.  I think i would race great at that weight.  Gonna take a while and a lot of discipline.

AM: 5, rain, cold

PM: 8 with the club... 7:30 pace. Not easy for me right now.

AM: 5 tired

did half of the p90x plyometrics workout

PM: 8 ouch

AM: 6.25 went down to watch the downhill mile and did some cooldown and striders with ppl.  The club took 1 and 2 for male and 2 for female.  We could have easily taken 123 for male and female but some ppl are running xc tomorrow and others are running nyc tomorrow.  And Im just building mileage now.  Speaking of which.  Wow I am beat.  But thats what you get for going 0, 15, 75.

PM: 6.15 feeling good now lol, it swings back and forth. also p90x abs workout 

AM: 5 hung over

PM: 8 feel like i pulled my right hamstring.  Could this be an injury from upping my mileage too fast?  Well even so I dont think it will stop me from running. 

AM: 5 snow on ground

PM: 6 with the club, was planning on 8 but diana was going 6 and the other guys dropped us lol im a wimp 

AM: 5 early early, and its only gonna get worse as this rotation goes on

PM: 8 late late... long call today.  Every 4th day is bad, the other days are only just a little bad. 

AM: 5 very very slow and comfortable.  at 5am after only 5 hours of sleep i was not ready for anything strenuous

PM:  7.5 ran with diana who was doing a workout.  I only did 1.5 miles at 6:05 pace.  So much easier when skinny.  Takes so long to lose weight.  This time I have to keep it off.

am: 5

pm: 8 finally feeling a little hip discomfort that I am used to.  was hoping that how i was running now was making that not happen but seems that it was just a matter of time 

am: 5

pm: 8.5 slow but feeling fine, just need some pretty slow miles right now

am: 5

pm: 8.2 late, was on long call today (6am-8pm) but still got it in.  Just not quite 90 for the week. not bad.  dont feel bad.  Been going slow but even so I would expect it to be much worse.

am: 5

pm: 8

AM: 5

PM: 8.5 with the club, modified haynes classic winter version to not include a hairpin turn but now includes a really steep hill at mile 4.5.  Gotta work on this

am: 5, got a "top of the morning" from some black dude at 5am.  Wonder if he thought I would better understand his greeting in my native language?

PM: 8 with the club... so fast... really didnt need that, was better just getting dropped

am: 5 rain, deep puddles, luckily it was only 56 degrees so not cold enough to be a real bother.

pm: 8 post-call, got done at like 10pm then had some drinks while watching the TV and fell asleep on the couch until 3am.  This has happened a couple of times recently.  Bad habit.

AM: 5, sick of this rotation, need a day off.  Worked both days last weekend. Finally get one on saturday.  Will have to spend the whole thing cleaning and doing other chores catching up on things ive put off because of work.  And to top it off, im working 6am-8pm on thanksgiving day.

PM: 8

AM: 5

PM: 8 with first 6 at 7min pace. the running club right now is down to some pretty beastly runners, but I seem to stick with them longer and longer, once the weight is down daily runs at 7min pace in the cold shouldnt be a problem but right now its tough

AM: 13.5 ten mile river greenway loop, first time in a few months going this long but felt pretty good. took it easy but had some times when I was feeling it and went decently fast.

PS: woot 90 mile week despite being on a rotation that simulates intern year of residency.  All I do is work, eat, run, and sleep but its working just gotta keep it up

AM: 5

PM: 8 on call today, got done with this run at 9:45 and have to be at work at 6am tomorrow i wish this rotation would end.

AM: feel like utter shit, well, running wise i feel pretty good.  I just hate working these hours and getting no respect. gotta grind through it. 2 more weeks to freedom.  its not gonna help that thanksgiving I will be working from 6am-8pm and oh yeah, im paying for the privilege to do this

PM: got off at 4pm and have dinner planned with my team and attending at 5:30 so went for 5 before and 5 after lol

AM: slept through 2 alarms. woke up in time to get to work but no run :(

PM: I did the inadvisable act of making up for the lost run by going 13 (7 of which was faster than 7:30 pace as it was with the club).

AM: surviving. the runs feel good.  the waking up and long hours working is what im surviving.

PM: ran 8 miles then fell asleep on couch for a few hours before transfering myself to bed

AM: 5 miles

worked 7am-9pm

PM: 8 miles

no

thanks

to

give

this

thanksgiving

AM: 5

PM: 8.75 with diana then dinner with diana and alan, why does she continue to date that douche

am: 5

pm 5

AM: second day off this month including weekends... well, makes it that much sweeter. 8 miles felt very good first 5, final 3 were a bit stiff, first 5 in about 7:15 pace, back in 7:50ish

PM: feeling freakishly good given the miles ive put in.  somehow they arent touching me.  I feel stronger every day. 8 in 7:15 pace. to be fair this route is pretty darn flat, it rolls a bit in roger williams park and there are slight grades going out and coming back but nothing difficult lasting more than 100m.  Felt so good i finished with some sprints cause i felt like it.

AM: 5 at 5am

PM: 8 at 9pm then 5 hours sleep.... almost done with this rotation.  Next week will be traveling and interviewing for residency programs.  It'll be a down week Ill shoot for 70.

AM: 5

PM: 8 with the club.  7:10 pace.  Felt great.

Am: 5

Pm: 8 

am: 5

pm: 8 with diana 

AM: 8

PM: 8 been slowing down, more 7:30-7:45s lately but i think thats fine, next week is down week 

AM: 6

PM: traveling, wanted to run more earlier but got up too late

AM: 10

PM: traveling to chattanooga for interview, interview dinner

AM: 10 then all day interview

PM: traveling to memphis, interview dinner

AM: 9 around memphis, horrible town then all day interview

PM: traveling to nashville, interview dinner

AM: 8 then all day interview

PM: interview went long and then next interview dinner no run

AM: 15 degrees outside, did treadmill for 4 miles, cant stand the treadmill, will make up the miles friday and saturday.  only shooting for 70, next week 90-100 and am hoping to hit 100 for a few weeks coming up soon this winter