A little speedwork

Monday: rest.
Tuesday: run 4 miles on treadmill.

• 5 minutes @ 6.0 mph
• 2 minutes @ 6.1 mph
• 3 minutes @ 6.2 mph
• 4 minutes @ 6.3 mph
• 4 minutes @ 6.4 mph
• 4 minutes @ 6.5 mph
• and so on...

Lift weights.

Wednesday: run 4.05 miles around Freshpond. Legs were tired.

Thursday: run 4 miles on treadmill.

• 10 minutes @ 6.0 mph
• 10 minutes @ 6.6 mph
• 5 minutes @ 6.7 mph
• 5 minutes @ 6.8 mph
• remaining time @ 6.0 mph

Lift weights.

In order to get some "speed" back, I'm trying to run faster. Not all out fast, but a comfortable hard effort. My marathon PR pace is 8:12ish and I'd like to get back there if I could. But I haven't run fast in ages so I'm starting out with sustaining 9 minute miles. It's not that difficult, so I feel good about the run when I'm finished. My goal race is a half marathon in the summer, so I have loads of time to prepare. Maybe when the weather warms up I'll even hit the track.

Hitting the gym

Wednesday: run 3.37 miles.
Thursday: run 3.37 miles. 1.25 miles on elliptical machine. Lift weights.
Friday: rest.
Saturday: run 3.0 miles on treadmill. Play with incline and speed. Lift weights.
Sunday: rest.

I'm trying to make the gym a habit again. It's been a long time since I've lifted weights, but a weak hip is driving me back the gym. Seems kind of ironic that my legs need more strengthening.

Nothing of note on my running, except I did have fun on the treadmill on Saturday. I chose the treadmill in front of the weight lifting equipment and enjoyed watching everyone. Plus, I also had good tunes on my iPod and cranked up the speed every two to four minutes. I started off running at 6.0 mph and finished somewhere around 7.2 mph. I threw some inclines in there too and the 28 minutes I spent on the treadmill flew.

Slow times

December 5-11: run 3.37 miles x 3
December 12-18: run 3.37 miles x 4
Today: run 3.37 miles

A trip to London, tight shins, and holiday laziness seemed like good reasons to take a brief break from running. The first run was more difficult than I thought. I despise these setbacks, especially when I felt like things were clicking. If it weren't for that tightness in my legs... But the rest was needed. Yeah, that's it.

Some observations and thoughts from my past few runs:

• Do not eat homemade spicy beef jerky just before running.
• After taking a 15 day break, shorter 3 mile runs will make you feel like you've had a workout.
• When you're running and find a break from the wind and run with your face towards the sun, it can be surprisingly and gloriously warm.
• Some days it's extremely difficult to make yourself get outside and run in the cold. You know the saying that you'll feel better once you get out there? Well, that's not always the case.
• On a particularly cold day, I saw an 80+ year old man wearing a hat, scarf, mittens, and layers of clothes running on the icy sidewalk. I want to be him.
• Even on a cloudy day the sun can come out from hiding. It's stunning when it shines on a partially frozen pond.
• Hard packed snow is a blessing.
• Warm temperatures and rain cannot melt all the snow in one day. The remaining slushy mess is much more slippery than pure ice with dirt thrown on top.
• Sometimes all I can hear on a run is the sound of my footsteps on snow and branches breaking. But othertimes I can hear dogs playing with their owners and other runners' labored breathing. For both, I am grateful.
• On an otherwise boring run, the sighting of a small bright red bird in bare tree branches in a white winter wonderland makes it all worthwhile.