30 runs in 30 days - who's with us? (Page 113)

Since I've lowered my volume of running, I've tried to up the intensity. Been getting 1 good day of speedwork in, and one solid threshold run weekly. That and the bike focus at threshold pace is helping I think.

I've been doing 3 x 1 mile with 2 minute rest, and last week was at 9.0, 9.5, then 10 mph, so I was feeling good and figured I would try to break 20 min and paced at 9.4 mph. Also, I've been focusing on not overstriding, which is pretty easy to do on the treadmill if you run right up against it. And also on my cadence, trying for 180/min, 1 second for every third step.

Over the last few weeks, I've actually enjoyed my treadmill workouts, and I do feel that they have helped my running overall.

I did decide on the HIM instead of the marathon, and got that coming up in 12 weeks, so I have to start working on building my long run up again.


#474- 2 miles after decent swim session.

Thursday - #193 - 6.5 miles

Day 807, 8.1 miles.

#475-3.1 mile after 75 min bike

Day 808, 1.5 miles. Leaving warm Florida this morning heading back to the winter wonderland of Pennsylvania.

#476- 6.2 mi after a solid 105 minutes on the bike.

Day 809 1.5 miles again because we are getting on the road early to get home while it is still daylight.

#477 - 13.1 mi. Said I would go out for 10 to 12 mi depending on how I felt. My legs were heavy and tired from yesterday, so I did 13.1.

Run #505

I like the way you think.

Day 810, 10 miles in the cold and snow again. I was getting spoiled in Florida but now back to reality.

Friday - #194 - 4 miles
Saturday - #195 - 2.5 miles
Sunday - #196 - 2 miles

Saturday and Sunday both consisted of 2:45 base training rides. Legs were very fatigued when I tried to run both days, but I think that has as much to do with overall fatigue and a bit of a cold as it did the nearly 6 hours of riding. Hoping to get back on track tonight. Also need to beef up the swimming a bit.

Saturday - #8 - 2.28
Sunday - #9 - 3.16

My niece and nephew visited DC this weekend, so I know I walked half again as many miles chasing them around the Mall, museums, and the zoo. Sunday's run was a 5K for LLS.

Stupid fever. I think it's actually something I et. If it was just fever, but I can't confidently leave the house for the time it would take me to jog a few steps for form and then walk the balance of the distance. I'll be back, hopefully before the end of the week.

You guys rock.

Get better soon, brother,

Monday - #197 - 6.7 miles, then got 2500y in the pool. I don't mind a good swim after a run like that, seems to loosen up my calves and Achilles a little.

Day 811, 4 miles. I had stomach issues so I cut the run short today.

#478 2 mi. And nothing else!!! A much needed rest day.

#479- 5 mi after 70 min on bike. Rest day did wonders, felt great today.

Day 812, 12.3 miles.

Tuesday - #198 - 2 miles after dinner with a supplier...wanted to do much more, but this was all I had in me.
Wednesday - #199 - 5.8 miles

Today looks like it will be another milestone.

Day 813, 8.5 miles.

#480 - 6.2 mi.

#481 - 4 mi after a hard 80 minutes on the bike.

Thursday - #200 - 2 miles. Had to cut short due to limited amounts of time.

Day 814, 3 miles. Feeling a bit under the weather today.

Brad congrats on getting to 200 days in a row. Great job!!!!!!!!!!!

Day 815, 8.3 mile progressive run. I have to get some speed work in the next two weeks because I am running the Tobacco road marathon four weeks from tomorrow.

Friday - #201 - 6 miles
Saturday - #202 - 4 miles

Ron - thanks, I would've never thought I could've done this!!!