01/20/2013 - 01/26/2014

M: 7M
8:51, 8:23, 8:09, 8:21, 8:19 + 2M in~17:00 GPS died
Pegasus 30: 124M

T: 4M
8:28, 7:55, 7:38, 8:09
890v3: 60M

W: 8M
9:28, 8:47, 8:23, 8:18, 8:24, 8:31, 8:49, 8:19
Pegasus 30: 132

Th: OFF - Unexpected guest.

F: 4M
9:21, 8:36, 8:16, 8:14 + 8 strides
890v3: 64M

S: 10M
AM - 1M warmup; 5K 7:21, 7:40, 7:23 - My pre-race routine was pretty sweet. I woke up at 5:30, went back to sleep, woke up at 6:30 and laid in bed til 7:00, got up, saw the forecast called for cold rain, had a gel and some water, and jogged to the start as they were unplugging the timing mat. So I had the entire field to run through which was kind of fun except hitting traffic a lot during mile 2. The race was a 5.2K so I stopped at 5K and only worried about my mile times. This was a decent first tempo.
Flyknit: 34M

PM: 6M
8:37, 7:55, 8:04, 8:04, 8:07, 8:32 - Hilly course and windy.
Pegasus 30: 138M

Su: 2M
9:03, 8:42 - Ugh. Sore. Probably should have gone a little slower last night.
Pegasus 30: 140M

Week: 35M

I want to try to do weekly tempos or speed work on Saturday mornings to help get me in the routine of running fast early, and to help me establish a pre-race routine. Also, if I am going to be on the track for anything I have to get on early because all the tracks around me get a lot of use during the week. So, I guess when I am ready for track work I'd like to have that Saturday mornings and do a tempo during the week sometime since I can do those on roads. Or do a tempo during the week and on Saturday if you think multiple tempos every other week makes sense. Or not. Just thinking.

Also, still having a little pain in my ankle again after sitting and not keeping my leg straight. The pain isn't when I run or walk. Things just get tight after running and sitting. I got a Straussberg sock and have been wearing it and doing RICE as much as I can. I'm also still wearing compression socks a lot when not running.  I don't think this is a big deal right now, and I'm very suspicious that it has something to do with soft shoes.

Anyway, I hope your doing well and getting back into training.

01/13/2013 - 01/19/2014

M: 8M
9:00, 8:38, 8:10, 8:00, 7:49, 7:52, 8:07, 8:34 + 4M Bike
Pegasus 30: 98M

T: 9M
AM: 5/5 at work
890v3: 46M

PM: 6M - 9:33, 9:07, 8:45, 8:39, 8:37, 8:20
Pegasus 30: 104M

W: 4M
8:56, 8:04, 7:23, 8:19
890v3:50M

Th: 5M
8:53, 8:08, 8:06, 7:32, 7:56
Pegasus 30: 109M

F: 4M
8:59, 8:28, 8:23, 8:03
Pegasus 30: 113M

S: 6M
8:54, 8:25, 7:54, 8:15, 8:10, 8:25
890v3: 56M

Su: 4M
8:56, 8:17, 8:41, 8:03
Pegasus 30: 117M

Week: 40M

I just saw your last comment from last week...that's terrible. I am so sorry for everyone's loss and the tragedy her husband is enduring. I can't imagine what that would be like. I hope he is able to recover. There were a bunch of runner death stories last week, was your friend Meg Menzies? I've seen a few tweets about #megsmiles.

I intended to do a tempo this weekend and did a couple little tests on Wednesday and Thursday, but had a little soreness in my ankle that scared me off of it. The tests felt great it was just a little sore/tight Friday.

Do you think doing something like in and out 400s would be an ok workout?

Base Training: 01/06/2013 - 01/12/2014

M: 4M
8:11, 7:52, 7:59, 7:58 - With Paul. Breathing was tough. Talked too much.
Pegasus 30: 79M

T: 5M
8:53, 8:21, 8:22, 7:58, 8:13 - Breathing tough again.
Pegasus 30: 84M

W: 6M
8:50, 8:24, 8:08, 7:55, 8:02, 7:51 - With Paul. Breathing was better, but I need to stop talking the whole run.
890v3: 43M

Th: OFF - Rain

F: 5M
9:01, 8:19, 8:05, 8:23, 8:11 - Breathing was tough again.
Pegasus 30: 89M

S: 8M
9:13, 8:38, 8:31, 8:19, 8:13, 8:11, 8:16, 8:19 - Felt good.
FyKnit: 30M

Su: OFF - Tired.

Week: 28M

I'm still getting over being sick last week. My breathing was tough and I had a cough. My legs feel great, I'm just short of breath. Talking to Paul for almost the entire run wasn't helpful.

This week I will do a tempo. ~7:20 for 3-4M or 20:00.

I didn't hear from you last week. I hope everything is ok.

Base Training: 12/30/2013 - 01/05/2014

M: 2M

8:52, 8:14

Pegasus 30: 66M

T: 6M

8:58, 8:25, 8:04, 8:21, 8:15, 8:03

Pegasus 30: 72M

W: OFF - Sick

Th: 3M - Sick

8:39, 8:06, 8:26

Pegasus 30: 75M

F: OFF - Sick

S: 3M - Sick

8:51, 8:25, 8:30

890v3: 35M

Su: 2M

10:05, 9:49 - with a friend

890v3: 37M

Week: 16M

Well, I was forced into a down week by getting sick. Oh well. Back to it this week.

Tonight I have a run scheduled with a guy I met through LetsRun. His 5K PR is 14:58, but he's coming off 7 weeks with a broken toe so I think it'll be a fun evening. His easy paces used to be in the 7:30-7:45 range so that's a little faster than I usually run. I have been wanting to run with someone because I've been thinking that I've settled into a pace and want to shake it up a bit.