Awesome run this morning

I started out early this morning on a 16 mile run with two friends. We were going to run it Sat but moved it up a day. The plan was to run over to lake Harriet, run around the lake, and then back to the club. We got to the lake and my friends said they thought it was much farther around the lake that what I said. They changed the plan and we ran up and along the east side of Calhoun and then got on the Greenway. We ran east to the river parkway and then south and back to the club. We ran until we we crossed the Ford Bridge and then walked up the hill. The total running time was 2:47 and the mileage was 17.5. We got an extra-good workout because of the lack of traction in the snow. At one point in the run I commented on how stupid we were to embark on a 16 mile run with no water. Not too smart. We did stop at Dunn Brothers at the Lake St. Bridge for water at mile 15. I weighed myself at the club and found I lost about 5 lbs. Next time I need to carry water.
--Mark

11 1/2 weeks to Fargo

I ran 2x 20 minutes at tempo pace today. Since it wasn't horrible, I think my anaerobic threshold is getting pushed up a bit. I'm looking forward to running some of my spring races. I think I'll do well in the 8K Human Race in three weeks. I also recently signed up for the Trail Mix 4-person team race and the Ron Daws 25K.

Some of my upcoming workouts are:

Thursday - Yoga
Friday - 6 mile run
Saturday - 16 mile run
Monday - 40 minutes at tempo (7:18 pace)
Wednesday - Kickboxing
Thursday - Yoga
Saturday - 17 mile run

I've been healthy and hope to stay that way.
--Mark

Nice run yesterday and recovery today

I ran a 12 mile Mississippi river loop yesterday morning with friends. We averaged a strong 8:15 pace. This morning I wanted to do the same run by myself. My right hamstring was so tight that I just let my body do what it wanted to do. No forcing distance or pace. I cut it down to a 6.2 mile loop in 1:06 (10:38 pace). Much slower than I was planning but I didn't push anything and I feel really good right now.
--Mark

Broke through the Tempo 'Wall'

For the third Wednesday in a row I did a hard tempo run. I start with a 2 mile warmup at 8:34 pace and then I run 35 minutes at my Tempo pace of 7:19. I finish with around a 2 mile cooldown at 8:34. The first two times I did this workout I'd get about 22 minutes into the Tempo portion and just want it to end. I was hitting a mini-Wall. Today there was no 'Wall'. It was just a nice hard run. Maybe I was just having a great day. Maybe my anaerobic threshold got pushed up just enough to make the workout easier. Next week I'm doing Tempo for 40 minutes. I can't wait. :-)
--Mark

Yoga tomorrow

It's nice to look forward to something other than running. I did a 35 minute stretch on the treadmill this morning at tempo pace. I'm really, really, ready for Yoga tomorrow.

14 weeks to Fargo

I ran 42.8 miles this week. I'm trying to be a little more flexible with my workout schedules. My main goals are to do a nice long run weekly, do some longer tempo runs, some hill work, and core/strength and also now Yoga, too. I'm not going to get upset with myself if a planned workout that I wrote down doesn't get done exactly as planned.

I do have a 14 mile long run (outside) planned for Friday the 15th with friends. I hope it doesn't get canceled due to weather. If had been for today there is no way we would run it. It's -13F. Brrrr.

--Mark

a good few days

I ran 12 on Friday, 6.8 yesterday, and 3.5 today. The past two days I've added a little speed back in. I eased into running faster starting from marathon pace and working up to a 6:50-something pace. Not for too long, and not going directly from a moderate speed to a fast speed, has helped my feet feel good. Lately, that has been my issue... finding the edge between increasing stresses on my body to increase performance and being injury free.

I'm planning on running 6 miles tomorrow but the quantity of beverages I consume during "The Big Game" may change tomorrow into a rest day. I'll decide when I get up in the morning.

--Mark