rebound

Not reporting any mileage today. I ended up going for a bike ride, just for a change of pace. It felt nice; the weather is perfect right now.

8 miles, last two at MP. Legs felt good today...I just finished registering for the Rock 'n' Roll Marathon in Arizona. January 18. This should keep me motivated at least through half the winter. I have set a goal time of 2:50, but this may be crazy...flat course, no downhills. We'll see how the training goes and I may have to adjust the goal, but for now, it is keeping me hungry. 

Late-afternoon run today. It felt so nice outside! But apparently this is the last of the nice weather. Too bad. I am REALLY not looking forward to the snow. Anyway, I felt good throughout the whole run, especially running down Sunnyside Ave....that's always nice. I am not going to start into a training cycle until October 18. This is exactly 3 months before my next race...I usually do 16 week training cycles but this one will only be 12. And then that leaves exactly 12 more weeks to train for SLC in April. So I will have to condense my usual format, but it won't be much different and it will force me to work harder in order to reach a peak in a shorter time-frame. Yesterday I set 2:50 as my goal for January, but while I was running today I was thinking that maybe I should set that as a goal for SLC, and use Rock 'n' Roll as a training race to asses my fitness at that time. I want to run a fast time there, but 2:50 will be all-out, and I don't want to go all-out until SLC. I guess I will just see how I feel and see how my training goes over the next few months in less than ideal weather conditions. 

6.4 with 4 x 2:00 hills. 51 minutes. 7:58 average 

Ahhhhh. today was such a crazy day. i had to be at work by 6:30; work all day with plans all night...so the run had to be before 6:30 or not at all. my alarm on my phone failed me, and i didn't wake up until 5:09...so i decided it would have to be a very quick run in the very dark and cold weather. there was no time for driving to the gym or any fancy stuff. just put on my shoes and a hat and took off out the door, hoping to get in at least a 45 min. run before i had to be to work. the run ended up feeling very nice overall...SUPER COLD at first, but once i got moving i felt fine and enjoyed the morning silence and the fresh, crisp air. i ended up getting in 5.5 miles in 43 minutes, so it wasn't too bad of a workout for having to change my plans. i am tired tonight. it has been a long week. i don't know what my run will be tomorrow, but i know it will be occurring AFTER i sleep in. 

i received my "Spirit of the Marathon" DVD in the mail today and i was so excited. i watched it at my mom's house and we both enjoyed it very much. it's quite a motivational movie...as always i enjoyed watching deena kastor be her amazing self. super woman.

COLD today! but Mother Nature doesn't prevail until i am forced to bring out my tights...and that hasn't been necessary...yet. 

2 mile warm-up

5 min. @ 7:00 (probably should have gone faster)

4 min. @ 6:30 (again, should have gone faster)

3 min. @ 6:00 (a little more of a challenge)

2 min. @ 5:30 (hard pace but probably could have held for 1 more minute)

1 min. @ all-out (almost died last 5 seconds)

2 mile cool-down

TOTAL: 8.06 miles / 1:03:28 / 7:52 average

Overall, I could have increased the intensity of the workout by starting at 6:30 or 6 and then going down from there. But, I let my fatigue rule the day and stayed more in my comfort zone. I am about halway done constructing my new training schedule. It's going to be more intense than I am used to...but I am ready. Time to get uncomfortable...the only way to improve.