Happy News Year Eve...
AM - from F500 - 83mins easy-moderate...cold but calm...felt very comfortable...didn't push...averaged a little under 8mins per mile for the total run. Timed mile in 7:28 toward the end.
Happy News Year Eve...
AM - from F500 - 70mins easy-moderate...including 12 x 10-15secs OTM with jogging recoveries. Ran 4 laps around CC hospital bog. Cold & windy. Brrrr....
PM - F500 - 31mins easy on treadmill...average pace 8:44 per mile. OK.
AM - from Osterville Fitness Center - 54mins easy...with Bob...averaged 8:05 for total run. A little weary for 1st 20-30mins then came out of it and felt pretty good. Ran the flat seashore roads of Osterville. Nice and calm.
PM - F500 - 30mins easy on treadmill...8:29 pace average...felt very good.
Then some gym work...15mins OTM...rotation of the following:
Thurs 12/25/14 - Xmas day - AM - from BHS 9mi moderate. Forgot my watch. Felt fair...kind of clunky. Very mild for this time of year.
Fri 12/26/14 - AM - Millbrook, NY - 71mins...first 25mins on hilly roads at an an easy pace...then on track for 7.2K progression run in 32:13 (7:38, 7:17, 7:05, 6:53, 3:20...1600m splits...last split for 800m)...then easy for remainder. Felt lousy until I got on track...then felt increasingly good.
Sat 12/27/14 - AM - Millbrook, NY - 55mins easy...didn't dip much under 8min pace at any time...felt OK considering I ran somewhat upbeat the day before.
Sun 12/28/14 - AM - BHS - 93mins moderate+...with Bob. Typical longer progression run. Last 3mi or so were around 7:12-7:15 pace. Averaged ~7:37-7:38 pace for run in total. Felt good.
AM - from F500 - 73mins moderate...out and back to Yarmouth...8:12 avg pace out...7:34 avg pace back. OK. Better sleep helped.
AM (late) - from BHS - 60mins moderate...a bit tired from another lousy sleep and running 6 hours after waking without anything to eat. Started to come out of it toward the end. Finished with 7:23 mile on track. Not bad.
PM - F500 - combo workout:
15mins jog on treadmill as warm-up
3 rounds of the following:
5mins cool-down jog on treadmill
AM - from Osterville Fitness Center - 60mins moderate...with Bob...felt tired due to crappy sleep. Stress levels high.
PM - F500 - 20mins jog on treadmill...tired...pulse high.
AM - BHS - 61mins on the easy side...around the high school grounds. Pace came down to 7:50 per mile by the end. Felt smooth. Definitely coming around.
Winter solstice is here. Good window to make positive changes.
AM - BHS - 90mins moderate...with Bob...timed road mile toward the latter part of run in 7:26...then 2400m on track at progressive pace...a little over 7min pace at end. Felt good...solid...getting near 7min pace was relatively comfortable. At least that's how I remember it. Regardless...was running significantly better. Must be a boost from Bob.
PM - 24mins jog around the neighborhood...checking out all the Xmas lights. No idea what prompted me to do this.
AM - from F500 - 67mins...50mins moderate including 3+ loops around the bog down near the hospital...then 12 x 10-15secs quick at the top of the minute...jog remainder of time...then 5+min easy jog cool-down. Felt like a clod running quickly as I haven't done that in quite a while. It usually comes back quickly...but in the meantime...ugh...