JohnK

10 miles, most of the run at an easy pace but I threw in several 1 minute pick-ups and also ran a 1500m on the track in 5:27. It was rather windy out and I wasn't feeling too quick, so the 1500 wasn't a time trail effort but I just felt like doing something on the track. I'll sure have my work cut out for me getting down to a sub-5:10 mile by late spring. (A friend thinks I can run sub-5:00 but I just don't see it happening!)

11 miles, first 4 easy then ~800m with several fast pick-ups followed by 5 x approx. 1000m on grass in ~3:45 each with 2:00 recoveries that consisted of mostly jogging but also a 100m near-sprint and 2.5 miles cool-down.

Felt pretty good although it was ~20-22 degrees and very windy so not the typical Georgia winter weather I've come to appreciate over 20 years after growing up in Iowa! But I really didn't mind and it was fun to do this on grass.

11 miles easy except on the track I did 1600 alternating 100m strides with 100m at roughly marathon pace (total time ~6:00).

10 miles, first 3.5 easy then mixed in a few strides over the next half mile followed by a mile in 5:55 then 3.5 easy and mixed in several more hard ~100m strides over the last 1.5 miles.

Only had 4 hours of sleep last night and couldn't get out for a run this morning as I was working on a grant application that I needed to get to FedEx by 2:00 p.m., and I needed about every minute. So I finally ran at 5:30 p.m. and felt better than expected. I did 10 miles, the first 2 easy to warm up (with a few pick-ups) then I ran 6,400 on the track in 24:31 and 4 miles easy cool-down. I was intending to just ran a steady 5K at ~6:15 pace but I ended up running 1600s in 6:17, 6:10, 6:00 and :45 to complete the 5K in 19:12 and then I decided to continue another 3.5 laps (5:19) giving me a 4th 1600 in 6:04. I felt pretty good about this run, especially considering I've had less sleep than usual since New Year's Eve. It might be tough getting in a long run tomorrow a.m., however. 

17 miles relatively easy in 2:03. Timed a few miles in ~7:00 on a measured 5K course but mostly I was running ~7:15s. Pleased to get in 17 after a hard run yesterday evening.

9 miles easy. Some overall fatigue from running this weekend but didn't feel too bad.

9 miles easy. Felt okay but wanted another completely relaxed run following two demanding runs this past weekend and considering I'm racing Saturday. I'll probably do a moderately hard fartlek tomorrow and then go easy Thurs. and Fri.

12 miles, first 4 easy then fartlek the next 7 miles, repeating the following 8 times:  3:00 at ~threshold, 1:00 easy, 1:00 ~VO2 max, 1:00 easy. Then a mile easy cool-down. Felt good -- it was a damp, dark morning with very light misting rain but unusually warm (59 degrees) so not uncomfortable. 

6 miles easy. Felt okay, some general fatigue but not bad. So I'm hopeful I'll be sufficiently rested for a good effort in Saturday's 5 miler.

6 miles easy. Felt good except I noticed a little soreness in the inner hamstring of my left leg. Probably nothing although with a race tomorrow I'm just a bit concerned.

Was aiming for sub-30:00 but am fairly pleased with 30:12 as it's somewhat of an improvement over a 30:14 I ran for 8K four weeks ago on a course of similar difficulty. Went 5:56, 12:00, 17:59, 24:05, 30:12 and battled it out with the 30-34 age division winner but he got me by :06. So I was 5th OA/1st 45-49. Weather was close to ideal:  about 40 degrees with just a moderate breeze out of the northwest. Did 2.5 miles warm-up and 4.5 cool-down.

15 miles, going 7 out & 7 back plus an easy 15th mile in the neighborhood. Went 50:15 the first 7 with all miles between 7:05 and 7:15. Coming back I went 6:49, 6:39, 6:38, 6:38, 6:27, 6:18, 6:08 (45:37) and then the easy 15th mile. Felt good, especially considering the race yesterday.

7 miles easy. Felt better than expected and almost went another several miles, but I know it was in my best interests to keep it short today.

9 miles pretty relaxed. Felt good. Just keeping it easy this week with the half-marathon coming up Saturday. Weather looks less favorable for that than a few days ago as it could be chilly and windy.

6 miles easy. Felt okay although last night I thought I was coming down with something and now, a couple hours after running, I've got a few aches and generally feel tired so I'm a bit worried with the half-marathon this Saturday.

6 miles easy. Felt fine, apparently am not getting sick. So all is go for racing Saturday. I'm watching the weather and hoping it won't be rainy and windy as I'd like good conditions to really see what I can do. The course is basically fast with only one significant hill and a few smaller hills. I feel I could run 1:23-1:23.30 if I have a very good day, so going out at ~6:20 pace is the plan as of now.

4 miles easy. Felt okay though I noticed some tightness and a bit of soreness just above the right knee on the outside of the leg. This could be a (I hope) minor flare-up of the IB band problem I had shortly after Chicago Marathon in October. Seems odd because I've gone really easy this week, although last weekend was quite demanding. Anyway, I'm still planning to race tomorrow...in the rain.

I almost didn't get to the race this morning as the weather outlook was for rain changing to snow in North Georgia and it looked as though I'd hit it on my return home. But after checking Weather Channel at 4:30 a.m. I decided to go ahead and hope for the best. I had a very good race so am very happy with my decision. I was aiming to run ~1:23 if things went well.

It was 40 degrees with sprinkles at the 8 a.m. start so close to ideal, although the wind was picking up. And the rain gradually increased and was coming down steadily after about 30-35 minutes but I didn't really mind. (Well, I guess dry with no wind would have been more to my liking!) This is a small event with accompanying full marathon and both started together. Two other guys, one going 26.2 and the other in the half, took the lead along with me and we stayed together about 4 miles (24:53) when the other guy in the half pulled ahead. Soon the guy in the full got away from me but I didn't mind, I was running the pace I wanted. Miles 5 and 6 were directly into the wind then we turned so it was at our side and then a tailwind for several miles. I was 37:23 at 6 so felt I'd probably make my time goal if I kept at it. I had a bit of a problem with the insole of my left shoe which came completely loose and started to shift toward the rear of the shoe. It felt uncomfortable, especially my toes, but wasn't a big deal. I hit 10 in 1:02.34, more than a minute faster than I ran for a 10 mile race about five weeks ago. I maintained pace the rest of the way to finish in 1:22.05 and my splits show pretty solid pacing. This is only 7 seconds slower than I ran in this same race three years ago so a better performance given I'm almost 48 now vs. not quite 45 back then. Took 2nd overall. This certainly encourages me that I'm fit to run a sub-3:00 marathon.

6:13  6:13

12:28  6:15

18:39  6:11

24:53  6:14

31:13  6:20

37:23  6:10

43:35  6:12

49:54  6:19

56:15  6:21

1:02.34  6:19

1:08.50  6:16

1:15.08  6:18

1:21.25  6:17

1:22.05  0:40

8 miles easy. Felt better than expected after yesterday's race (probably due at least in part to very thorough stretching while waiting for awards). Considered pushing on another 30 minutes but decided I'd be better off sticking with a short, easy run.

9 miles easy. Felt fine but decided to take a second easy day following the half-marathon Saturday. Darn cold this a.m.:  18 degrees with noticeable wind. In Iowa 25 years ago I would have defined this as balmy and a good morning to go long but in Georgia it's almost unthinkably cold!

13 miles, mostly easy but included 6 x ~150m build-ups. Felt really good after a few miles.

9 miles easy. Felt good except noticed just a little weakness in the right knee. Probably not a big surprise following the race Sat. and 13 yesterday. I need to keep working on strengthening and stretching.

12 miles, first 1.5 miles easy then ~8.5 miles of fartlek repeating the following 9 times:  3:00 at ~threshold, 1:00 easy, 1:00 ~VO2 max, 1:00 easy. Then during the final 2 miles I included 4 x 150m build-ups. Felt good, pleased with the workout.

9 miles mostly easy but threw in several ~150m build-ups. Felt good, better than expected following hard fartlek yesterday.

9 miles easy - felt fine. Was going to go long (20-21) today but decided to delay until tomorrow.

21 miles in 2:28.45. Started out with the first 9 all 7:10-7:15s (1:04.56) then picked it up slightly the next 5 (35:30 = 1:40.26 for 14) and dropped a bit more the next 2 (6:58 + 6:48 = 1:54.12 at 16). Had planned to go 4800 on the track in ~20:00 at this point but discovered that the portion of the track still in the shade was covered with a layer of ice so I opted to run a hilly 5K course that starts near the track -- I ran ~ 800m in 3:30 to the starting line near an elementary school then started the 5K which I ran in 20:18 (6:28, 6:30, 6:38 + :40) and followed that up with an easy 1.4 miles in 10:45 to give me 21 in 2:28.45. Pleased with the run -- felt strong the whole way although the 5K was a bit uncomfortable.

9 miles easy except 6 x 150m build-ups in final 2 miles. Felt surprisingly good following yesterday's 21 miler. Not that I really wanted to do more than 9 but it's very encouraging that I wasn't completely wiped out this morning.

10 miles easy. Felt good, nice (somewhat warmer) morning.

13 miles, first 10 minutes easy to warm up then fartlek for approximately 9 miles consisting of 10 x (3:00 threshold, 1:00 easy, 1:00 VO2max, 1:00 easy) followed by 2.5 miles cool-down with a few strides. Felt good, decent effort.

Relaxed 10 mile run. Felt fine.