In Competition

8.13 Miles 1:00:00 7:23 average per mile
5:30 pm) 20's

Ran with Mike and Chris. My hammy was very stiff, sore
the first couple miles but loosened up as the run went
on. Felt good at the end. Tomorrow looks like a treadmill
day. Forecast is 5-8" of snow. With my hammy being sore I
don't want to run on slippery roads as that would only
aggravate it even more.

Tonight was the start of my new plan of focusing more on
time than miles. Goal was 1 hour tonight. For the week
I'm looking at 7 hours.

b/a10r/116

Oak Ridge Rd

11.5 Miles 1:21:45 7:07 average per mile
1:30 pm) mid 20's cloudy
147 HR average

I ran the same distance as yesterday and my time was almost
identical. Hammy still sore but manageable. Tried to keep HR
between 145-150.

So the plan is 7 hours this week starting tomorrow thru next
Sunday. I will need to slow down some. I would like my average
for the week to be 7:15 per mile. That would give me 58 miles
for the week. If I run it faster it would be to many miles for
me at this point. I need to build slowly.


50 Miles for the week
5:53:15 for the week
7:04 average per mile

b/a10/108

Suamico

11.5 Miles 1:21:51 7:07 average per mile
12:00 pm) 20's sunny & windy
Drove out to my friends house in Suamico and ran in his neck
of the woods. It was a hard run with the wind and my hamstring
bothering me. It was sore but not too painful it did get kind
of bad the last 2 miles. I need to be careful with it and not
run too hard on it. Tomorrow I will try to do 8-12 miles.

b/a10r/108

Ft Howard

Thursday Run
5 Miles 31:13 6:14 average per mile
5:00 pm)
Had to get this run in quick so I did not go far and
ran it fast. At mile 3.5 mile left hammy tightened up.
I think running hard like that without any warm up and not
drinking much before the run didn't help any. My hammy
still feels sore today. Hope it feels okay tomorrow.
No race tomorrow. Between my hammy and going out Thursday
night and drinking way to much made my decision easy.

b/a10/97

Packerland Loop

10 Miles 1:13:42 7:22 average per mile
6:00 pm) 20's
141 average HR

Ran easy tonight as I tried to keep HR lower. Felt okay
but legs feel heavy. I don't think I will race Saturday.
I just don't feel ready to race again.

I have been reading Born To Run. It starts out kind of
slow and hard to follow but it gets better. I have found
it to be a interesting read.

B/a10r/96

Snap Fitness

6.5 Miles 44:45 6:53 average per mile
6:00 pm) treadmill
Good run tonight. I feel really good. Not sure yet if I
should race this Saturday or should I focus on my training
right now and wait till March to race. I guess it doesn't
really matter one way or the other. It's only a 15k.

As I was running tonight I did some thinking on what I want
to do the next couple of months. I think I decided I need
to build a base for the year ahead and I should run more
and at slower pace so I can recover faster so I can handle
the increased load. My plan is to start Monday with my new
mission.

I will look to run 6 days a week with maybe a double or two.
As far as mileage I think I'm going to go by time more so
than mileage. I'm kind of thinking 1-2 hours a day and
more on the weekends. I don't know where to start as far
as hours per week. I think I will shoot for 7 hours next
week and see how that goes. My week is Monday - Sunday.

b/a10r/86

In Competition

5.5 Miles 40:05 7:17 average per mile
5:30 pm) 20's
Ran with the Monday night group. There was 5 of us tonight.
Better than last week when it was just Mike and I. Ran at a
easy pace until the last mile then picked it up.

b/a10r/79