Dallen

First 20 miler Since September. It was finally warm outside so I didn't use the treadmill like I did on my prior 18, 16 and 14 milers of the past 3 weeks.

I averaged 6:45 pace for the first 16 miles, probably too fast, especially since several of those miles were over snow and ice. This I did a mini crash and could only maintain 7:00-7:30 for the last 4 miles. Averaged 6:49 for the entire run, excluding the untimed 1 mile warm-up and cooldown.

I won't be bumping up to 22 miles next week. I will stay at 20 until I can handle the distance a little better.

8 miles outside this morning before work. It has been a long time since I have had the willpower to get up early to run. I didn't run very fast, but at least i ran.

It is suprising how fast I recovered from yesterday's run. I was hobbling around all day yesterday, but now I feel fine. I couldn't put in a great speed workout, but I feel normal.

5+5. PM run on treadmill with a 3 mile tempo run at 5:46, 5:46, 5:42. This was a tough run, mostly because I ate too much macoroni and cheese before running. Next time I will have to remember to have my second plate after the run.

10 easy miles outside. I am possibly getting used to running in the severe cold, because it didn't feel that bad.

I was wrong. I still don't like running in the cold.

10 miles. 55 degrees. Lots of melted snow.

Needed an easy day, so I didn't run much.

10 easy miles. Felt much better today.

I did wake up with a sore tendon above my right ankle because I rolled my ankle yesterday. This same thing happens to me occasionally, but luckily I never actually injure myself.

8 easy miles in 60 degree weather.

5+9

4 mile tempo run on the treadmill. Originally I was feeling lazy and ploanned to to 4x1 mile at tempo pace with half mile rest, but after a few minutes I felt really good, so I decided to switch to 3 continuous miles. After about 2 miles I still felt pretty good and pushed it to 4 miles. By 4 miles I was exhausted. 5:56, 5:46, 5:42, 5:40.

5+5.

10 easy miles. I couldn't do the south route along the lake because they have half of the city shut down for Mr Obama to come home for the weekend.

Laziness. Was planning on doing 20 today, but didn't get around to it.

20 miles. All on the treadmill. I really should have just run outside, but I wanted to study while I ran. I had material in front of me the whole time, but I don't think much sunk in. The brain shuts off after a while.

First 10 miles in aproximately 6:40 pace. Not sure on exact pace because I accidentally hit the huge emergency shut off button which loses the time and distance.

Next 10 miles at 6:31 pace. It was getting painful by the end.

I have to remember to go outside next time. Extremely boring.

Sore from yesterday. Not the good kind of sore, the almost injured type. No more long treadmill runs for me.

8+5

Wanted to some some quality work today, but the hamstring is still feeling a little weird and I'd rather not risk it.

Tried to do a 4 mile tempo run on the treadmill, but 2 miles at 5:46 was all I could handle today.

10 miles outside, while the laundry was going inside. It is cold again.

5+5. Did the night shift last night so doing everything off of very little sleep. Did half on treadmill a 5% and 7 mph. Other half outside in the dark which resulted in me taking a nice spill on the ice.

7 very slow miles in some windy, cold, snowy weather.

10 easy miles. I ran a little faster than normal and felt much better than normal. Probably not a coincidence. I need to run a little faster on my easy days.

10 easy miles. Long run tomorrow.

Today was a big run. 22 miles. I got lucky and it was a fairly nice day. Almost 50 degrees and sunny. Unfortunately this is Chicago and there was a lot of wind.

With the wind at my back I did the first 10 miles in 1:04:30, 6:27 pace. (after a 1 mile warm-up). I planned on trying to hold a 7:00 pace on the way back, and happily discovered that what I thought was a tailwind was at least half crosswind. Did the next 10 miles into some wind in 1:05:10. Total 2:09:42 (6:29) for 20 timed miles, 22 miles overall.

You might ask, why is this dude running 22 miles in February? (Assuming anyone actually reads this). It is because I am planning on doing a 50K on April 4th.

How did I end up running a 50K? Well, I was planning on doing Boston and enven signed up. Then I decided that I didn't have the time or energy or ability to properly train while trying to study for the massive board examination that I am taking in June. I also don't really have the money to spend to get there. I figured instead I would do something easier and locally. You ask, how is a 50K easier? Well, I don't care so much how fast I do it so it takes a lot of pressure off. It will be kinda like a long training run.

Of course, I am too competitive to completely take it easy, so I decided to aim for a 3:20 (6:27 pace.) This would win the race about half of the time. If I slow to 3:30 or 3:40, oh well. (This would still win the race about half the time.) I really don't have any idea how it will go because I have nothing to compare it to. I tend to die in the last 6 miles of a marathon, but I also run those first 20 miles at close to 6:00 pace. Hopefully I can survive to 31 miles by running slower.

5 very easy miles, pretty beat up from yesterday.

While wasting time on the internet this week I came across something called the "Uphill Challenge" where some of the top trail/ultramarathoners competed on treadmills to see whho could climb the best. 15 minutes at 15% grade, runner controls the speed. The best guys did something like 1.63 miles. I managed 1.44 miles. Not bad for a first try off of abzolutely zero hill running. Started at 5.5 MPH and gradually moved up to 6.0 MPH. A little faster for the last couple minutes. I'll have to try this one again to see how the improvement goes.

Not a lot of time for running today. The in-laws are in town for for my son's first birthday party today (Birthday is actually tomorrow).