smally

no motivation today, sore and could not get into a groove, I have no idea after today how I ran 20 miles close to marathn pace.

week 14 of 20 tomorrow, getting closer.

P.M - 2nd run.

Wrestled with the kids but for some reason had them in bed a bit earlier than normal, although tired from patients all day and the speed workout this afternoon, I decided it would be a good idea to run a 10k tired so I can get used to forcing through a run if I had to.

To my surprise I had a neat run, I was tired but I got into a zone where the run felt exhausting but at the same time I could have kept running marathon pace to the finish.  I guess I was pretending it was like the end of a marathon,  I can only hope it will be like that in Boston.

6 miles - 41:21 (6:52 pace)

1st run at lunch

Very nasty cold wind today plus I have got away from doing speed workouts outside until I find a track when the weather is nicer, too tough on the legs on the streets etc.

Supersets today:  400 (5:15) 800 (5:30) 2400 (5:45)  Times 2 with a 800 recovery run between.

I started with the 5:15 pace and felt a bit shaky so I put it down to 5:30 pace as soon as the 400 was done but I felt so good, I decided to keep it going which turned into a 5k.

New PB for a 5k TM -  17:04

I gave a push to break 17 but ran out of time, plus it takes at least 12 seconds to get to 11 on the tm.

I slowed down to 8.7 and did another half mile speed after a couple minutes, did the half mile at 5:30 pace, felt good but I could tell the legs were starting to get tired.

There is a 5 k race this Sunday, think I am going to run it, should be interesting to see how my road time is compared to my TM time.

10 miles marathon pace and threshold mixed.

I started the run at 6:30 average and held this quite well, at 5 miles I started playing with 6 min mile pace here and there, I probably ran close to 2 miles sporatically for the last 5 miles.  Quite happy with the effort especially after yesterday's double run with the speed.

10 miles - 103:53

4 miles with hills.  4 % incline at 6:52 pace total 16 mins, I would run at 1% grade for 3 mins then at 4% grade for 2 mins. 

1 easy mile, pretty tired from the key runs this week, had little time to run today, so maybe I will have legs for tonights hockey.

Did not get home until close to 1am last night, tough hockey game.

Saw over 50 patients in the morning, bit crazy.  Was going to do some hills but a patient beside me on the TM kept talking, decided to pack it in after 3 miles and go buy some new shoes.

Purchased some new flats and changed my trainers again, fun.

Going to run 14-16 with G tomorrow.

Plan to run the 5k race Sunday and 6 miles hills Saturday morning before work.

calves sore today, time to change the shoes.  ran with G, glad to see him get back at it, he will be fine for Boston. 

13.1 - 129:50 (6:51 avg )  felt like I was moving faster than this but maybe the wind etc, still pretty happy considering last night was a late night at the Spitfires game in a suite, lots of food and drink which meant for a crappy sleep.  Plus I did not eat breakfast because I felt a bit off from the crappy sleep.  Need to take longer runs a bit more seriously.

2.9 easy, g was starting to run out of fuel and my calves were sore.  7:15 avg.

Probably run 5-6 easy or hills before work and hopefully rest up the calves and the legs for a 5k race Sunday.   Curious to see how I handle the nerves and how close I will be to this weeks 17:05 TM time. 

rest, sore.  plus a 5k race tomorrow.