12th - Not a great training day. I was to get in a 5 mile TT but the day went on and as it got late I rushed home to get in my 2 mi wu, 5 mi tt, and 2 mi cd. As I was heading out the door I realized my Garmin was not working. How am I to do a 5 mi tt without knowing how far I had gone. I had a 4 mile loop I had ran before so I modified that. Running late I went for a 2 mi. wu and then a 4 mi tt as it was getting dark and I was not feeling strong at all so my 5 mi tt at 6:45 pace wasn't going to happen. Just one of those days.
13th - Still no Garmin and this time it was an easy 7 with some 10 sec hill bursts at the end. I got in my 6 mile loop and 6 hill bursts for a decent easy day.
14th - Ah, the long hard run of 16 miles. This time I had made sure I got my 24 hour rest from the day before and I was not going to run on a canal trail. The goal was around 2:05 with a slight fulcrum of starting out at 8:15 and finishing the last couple of miles at 7:30 pace. I headed out at midday to some sunshine and a little wind. That changed throughout my 2 hours and I experienced some snow showers and wind gusts. I made sure I went out slow as to not burn myself out. My first 4 miles came in at 32:39, 8:09 pace. I was feeling ok and then I turned into the wind and experienced a little uphill. Miles 5-8 came in at 33:05, 8:16 pace. Not feeling too bad at this time but knew I was only half way done and wasn't ready to pick things up too much. Miles 9-12 I spent in and out of a headwind with little uphills and downhills. Miles 9-12 came in at 31:20, 7:50 pace. Now I was still feeling good but I was heading back up a slight hill and into the wind so I knew it would be tough to get to the 7:30 pace for the last 2 miles but I forged on. Miles 13-16 came in at 30:22 for a 7:35 pace and I did run my last 2 miles in 7:30 pace! Good Long run as I felt fatigued at the end but not wiped out.
15th - Easy 6 mile recovery run in 47:00 mins. Felt good to get out and shake the legs a little. Some what tight at first but after about 3 miles I felt alright and actually finished pretty strong.
16th - Had some e-mail problems today so I didn't get the coaches workout and then got busy at work and was left with going to the gym and doing 9 miles on a treadmill or getting on my bike trainer in the garage and riding for an hour. I chose the bike for convenience and entertainment purposes. My garage has a TV and the gym does not. My garage is free and the gym costs $5.
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Good job getting everything in. Any guess on your time for the 4 miler. Was it a hard effort. When things go wrong like that, just try to do what you can. It doesn't have to be exactly 5 miles. Anything from 4-6 is OK. I just like the idea of doing the same course a few times over a few weeks so we can compare progress. Nice job on the long run!
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