Dallen

10 miles. Some of it through lots of snow. I am sore from yesterday's excessively long treadmill run.

5 miles on the treadmill. I wanted to run outside in the "blizzard", but that is not a good idea after the recent shootings. Today the bad guys win.

Back on the treadmill again. This time 8 miles with 4x800 at 5:30 pace with about 2 minutes rest. The first one was tough, but after tht m body must have remembered how to run fast and they were relatively easy.

As a side note, it is possible to read at 5:30 pace. Though the comprehension is not 100%.

11 miles, at least three of these miles were through a foot of snow. The rest was on the slick stuff that the plow didn't get. It is nice to have a path to run on that actually gets plowed as soon is it snows. One of the perks of Chicago. Too bad it's the about the only safe place to run in the city.

It was windy, snowing, and about 10 degrees, but a whole lot of clothes kept me hapy.

I never got around to reviewing last years goals. I don't believe in New years resolutions, but this is a good time of the year to make plans and new goals. He we are with last years results.

Goal #1: Chicago Marathon in 2:35. Didn't hit the time goal, but still got a PR of 2:39:14. This came in 80 degree weather one day after working an unexpected 24 hour shift. Ideal conditions would have left me new the goal. I will call this success. 

#2: Beat longstanding 5K PR of 16:20 and half marathon PR of 1:14:45. Didn't get those PR's, but did get PR's in mile, 8K, 10 miles and marathon. Not bad. Maybe half credit.

 #3: Run at least 15 races. Ran 10.

#4: Total of 3500 miles. Ran 3505.

#5: Run 500 quality miles (races, intervals, tempo runs, etc). Only about 350.

#6: Average 100 miles a week for an 8 week period before the marathon to see what high mileage could do for me. Only did 2 consecutive weeks, 4 total for the year.

#7: Win a race. Won a little race in D.C.

#8: Develop and stick to a good core training plan. Failed.

#9: Improve my diet. Failed.

Total: 4.5 out of 9.

This years goals will come soon. I'm still working on them, but they are sure to be almost identical to last years, which were almost identical to the year before.

Today's run, 5 miles on the treadmill.

16 miles on the treadmill. 6:50 average pace. I am learning to like long runs on the treadmill. As long as I have some good reading material.