February 2010
love to run
The bitter cold and snow has set in all over this great land (global warming!). We must dedicate ourselves to running just to stay warm (be exothermic!). We must resist the temptation to load on a layer of winter warmth around our midsections (too late!).
Seriously, though - what are those goals for 2010? How are they coming? February is the month when the resolutions have worn around the edges...maybe we've gotten a little more realistic? I'm sticking to my goals...500 sub-5:40, win Whitney Classic, better than 7th at Tri Arkansas.
Now I just have to get to work...
ran 1 with the kids. cut short due to a bike wreck by Lillian.
February 9 swam 3500
February 10 swam 3500
February 11 - Marria's birthday. Happy birthday, my love.
Don't remember where I left off... This week has been good, took yesterday off so I would not stink at our track meeting, otherwise solid milage feeling good.
Saturday 6
Sunday 6
Monday 5.5
Tuesday 3 easy
Wednesday 5
Thursday off
Today, 5 or 6 depends on what Riley can handle on the bike.
Big Mile weekend I hope. Today is our 10th aniversery, wow some REALLY good times, and more to come. What a gift true love is!
Goals... sub5 mile, sub3 marathon, sub 1:25 half, completion of 1/2 iron. Dates pending, except mile, April 1st!
MUCH LOVE
Had a smokin 7 today, not crazy fast but 46:35 when I went out slow and progressed. Last mile at 6:14, little puke at the end to remind me that I have to work to achieve goals. Rode another 2 miles with riley, some strides and an 800 around a track with him was great. Spent the rest of the day alone with Cherish, heaven.
MUCH LOVE,
Geoff
Ran 4. Still pretty quick, ~7:15/Mi. Geoff, CONGRATS on 10 years! That's fantastic! Much love to ye both!
6 today@ 42:01 felt good! Thanks, love is a work in progress!
Went 8 on Monday, average @ 7:02, then 6 on Tuesday sub 7s with hills. Took yesterday off going 5 early this afternoon, with a 5 planned tonight given I am not distracted by the olympics.
I'm in a zone baby! Feeling good all around, fast, strong and plenty of endurance. Went 6 last Wednesday, 5 Thursday, 5.5 Friday, rest Saturday.
Sunday had a smokin 10+ in 1:12.44, bout 7:20 average felt good throughout with negative splits. Yesterday I was flying went 6, splits: 1. 6:56, 2. 6:44, 3. 6:31, 4. 6:30, 5. 6:36, 6. 6:17 = 39:36. Had a lot of snap left too, makes me wanna hit a 10k soon to test a 37? Today I went 8, also pretty quick 1. 6:52, 2. 7:00, 3. 6:56, 4. 6:59, 5. 6:48, 6. 6:49, 7. 6:53, 8. 6:45 = 55:06. Digging in a bit and running when I have to rather than relying on Track to take me through, those miles will help my overall milage though. How you doin?
Much Love!
7 Wednesday, slow and easy, some stomach cramping. 5 today fair pace no watch. Feeling good my friends, feeling good.
MUCH LOVE
6 today pretty easy, 50:07, shaking out the miles, preparing my base. The idea is to get back to about 50 per week average, then increasing the long run by a mile per week untill I get to 20, then making the other miles quality. One "hot" tempo per week, a speed workout or fartlek, and a progressive run and the rest either recovery or long run. I think the plan is good, and I am as motivated as ever to execute said plan. Track season is ramping up, ready for the first invite next Saturday, the AWESOME running weather is helping, 71 today at run time. I am actually looking forward to the heat of summer. We are planning bi-monthly camping trips to elevation this summer for 3 day doubles and day trips weekly to get out of the 100+ and get to 8,000ft to stress the heart and lungs, by summers end tip-top shape! Gonna sign up for a 10k to attempt atempt a 37 or better. Run on, run on, ye brothers oh mine run on!
I ran my first long run outside today in forever. I did 22 at an average of about 7:50...probably too fast, but psychologicallly good. Mile 22 was a 6:57. I wonder if doing long runs on the treadmill is the trick; they're so hard that outside today felt great.
Now I'm tapering. National Marathon 3/20.
Man Casey, I haven't run on a tredmill in, well forever. I have forgotten what its like to run in unbearable cold too, today it was 70, I ran in long sleeves, gloves and hat. They stayed on the entire 8 miles. Speaking of which, they went very well today. I was running easy, on a loop course then hit the mile mark and checked the split, 6:45, then 2, 6:47, 6:31, 6:45, 6:44, 6:51, oooh 7:11, 6:39. 54:16, not bad with about 3 miles of evil head wind (about 15mph) and good rolling hills the whole course. Long day tomorrow, 51 miles this week, 12 tomorrow. Can't wait to test my speed. Feel very good.
MUCH LOVE
Are you serious? 70 degrees and dressed like that? The problem with the east coast is in the winter you wish it was summer and in the summer you wish it was, well, not winter maybe, but cooler. No running today, just stacking some wood for next winter. And looking online for snorkels for our spring break trip to Cat Island in the Bahamas!
Ha, yes, the hat keeps my headphones in... Enjoy spring break, is that before or after National Marathon? Hope after for some reprieve.
Went 12 Sunday, 7:05 average. Trying to float around 7s for standard training, thus far it feels great, heart rate is reasonable for the entire run and legs feel good at that pace.
MUCH LOVE
Man, you're fast. I ran 15 today at 7:40...goal pace...but it wasn't that easy, maybe because I was running with somebody and talking.
Cat Island is 4/3-10, after National 3/20.
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