Treadmill Tempo Workout

Well it wasn't that cold out temperature-wise, but with the wind as hard and bitter as it was, it felt MUCH colder. So once Cole went down for his nap, I ran down to the gym and got in a nice little treadmill tempo workout. I started out at 7.6 mph, picking it up to 7.8 mph after about a 1/2 mile. At the one mile mark I jumped it up to 8 mph, and from that point on I pushed it up 0.1 mph every half mile until I hit 3 miles completed. For the final mile I pushed it up 0.1 mph every 0.2 miles, then running the final 0.1 miles at 10 mph. Overall I finished the 4 mile run in 29:53, which is a 7:28 min/mile pace and finished the miles in 7:58, 7:33, 7:22 and then 7:00 min flat. To cool down I ran aa 1/2 mile at 6-6.5 mph and then walked back to my parents house. Felt pretty good overall, think next time I am forced to do this, I will try to beat my PR for a 5K.

Morning run with Betsy

With another morning of built in baby sitters (my parents), Betsy and I got out for another run, this time running in the other direction than our typical runs. It included some nice climbs on the way out. I ended up having to stop at a gas station due to some GI issues, which are still on going, but all things considered it was a great run averaging 8:03 min/mile for the almost 4.8 miles. Betsy is really getting her speed back, it is getting to be more fun to watch with each day!

Morning run in Georgia

Got in yesterday and while still exhausted, am certainly better than I was yesterday. So after a bit of putzin' Betsy and I finally got out for a run. We were going to pick up a cake from our friend Layne who owns an awesome bakery Sweet n' Sinful in Avondale Heights, GA for my mom's birthday, so along with the fact that neither of us has been running recently, we cut it down to about 3 1/3 miles, which we finished at an 8:02 min/mile on a pretty hilly course. Good run overall, hope to get a few more in soon.

Trainer workout with Betsy.

Because of the blizzard (about 2 feet of snow at this point), we had to suck it up and do a trainer workout. We decided on Spinerval's Muscle Breakdown (much to Betsy's chagrin), which involves alot of sprint efforts, some isometric squats and some time trial efforts. Overall a good workout.

Lunchtime run before the blizzard!

They are calling for 30 straight hours of snow starting this evening at midnight, so it appears that getting a run in tomorrow or even Sunday is pretty well in doubt. So when Mike called just before 11 am to see if I was up for a run, I decided to go. We got out for our typical 10k route, this time maintaining just over an 8 min/mile pace (8:06). Felt ok, a little breathless and a bit tight, but on the whole it was a good run. Dissappointed about the weekend though! Guess I will be doing trainer work!

Treadmill Track Workout!

Since I missed track practice on Tuesday, I decided to break at lunch today to get a track workout. But of course being a wuss and it being 30 degrees out, I decided to do the workout on a treadmill! And once again I had the good fortune of getting stuck with the treadmill with the TV that is stuck on Fox 'news' (quotes intentional). Well anyway I did the workout set out by Jerry, starting with a mile warmup at an 8:30 min/mile pace and then doing a 6:49 mile, a 5:00 min 3/4 mile (6:40 pace) a 3:12 1/2 mile (6:24 pace) and then a final 3:09 min 1/2 mile (6:18 pace) with a 400 jog at 8:30 min/mile in between each effort. I finished off with a nice 3/4 mile cooldown. Good workout overall!

Spinervals Big Gear Strength, OUCH!

Betsy met me at NRL after the postdoc poster session to give me Cole so she could get to track practice, so Cole and I came home and enjoyed a Man's Evening! After a bit of playing and dinner and then bed time, I hopped on the bike for Spinerval's Big Gear Strength workout, a series of efforts, both standing and seated, all in the hardest gear ratio, along with some squats. Wow what a rough workout.

Morning Recovery Run on the Treadmill

I have been having difficulty holding the pace down for my recovery runs, so I decided with the terrible weather to hit the gym this morning and put in a dreaded treadmill workout. I kept the pace to 8:30 min/mile and felt fine. Had to pee way too many times, so it broke the run up a bit and I couldn't change the TV channel from Fox News, so that was miserable, but overall it was what my body needed.

Long run on a relaxed week

Betsy and I had to switch off because it was too cold to take Coley along with us, so Betsy got started earlier and had by all accounts a great run, and then I got to run. I got out at a pretty nice 7:40 min/mile pace and then found that I was picking it up on mile two, knocking out a 7:29 pace, so I decided to slow down and put out a pretty solid 7:40 min/mile pace most of the way. Overall I put down a 7:43 min/mile pace after finishing with a strong 7:30 last mile. It turns out that overall this run was a PR for both a 7 mile effort and for an 8 miler! Great run despite the cold weather.

Lunchtime Run with Mike P.

WOW WOW WOW WOW WOWWOOWOOWOWO it was SOOOOO f'n cold out! Mike and I got started just a bit after lunch in the frigid weather for our usual 10k at lunch. We tried to keep a solid pace and over all succeeded. The hill was quite rough and I had to stop briefly for the restroom at the top, but then kept it going the rest of the way. Oddly enough, it turns out that it was our fastest on this course ever! Of course the cold weather led to a serious ache in my ears for the next couple hours, but overall it was worth it... of course until I do it again tomorrow...