TheWozMobile

Well Guys. Missed the Hill run with you but got my own in. I did the Royalwood Loop. 6.67 in 56 Minutes. I got home from work earlier than planned and used the nice weather.

2 days in a row. I needed more miles than I can get locally at the gym so I headed out here. I ran 7 mile is 1:01:56 (8:51) pace. Nice run and then walked to cool down on the indoor track.

This morning was a bit of catch up. I was supposd to run 4 x 6 miles this week and blew it on the first run so I made it up today. I ran 7.5 in 1:06:30 (8:52) pace and and additional 5 Mile Run / Walk to cool down. I had to go out to Bally's Beechwood for this one. Don't have the time at the BH one.

3 Progression Runs to Reach Race-Day Success Active.com Good link for another add-on to training. Take a look!

This Weeks 'Saturday Run' is going to happen on Sunday. I have an all day work commitment. It isn't big miles so I may just run in the neighborhood. Any one looking for a shorter run on Sunday give me a buzz. I could do a destination run if someone has an idea.

The Next 3 Weeks... OH My   8 3/23 3/29 Easy Run Dist: 6mi @9:24 Rest / XT Easy Run Dist: 6mi @9:24 Easy Run Dist: 6mi @9:24 Rest / XT Easy Run Dist: 6mi @9:24 Rest / XT 24 miles 9 3/30 4/5 Easy Run Dist: 5mi @9:18 Rest / XT Tempo Run Dist: 7mi, inc Warm; 5mi@7:58; Cool Easy Run Dist: 4mi @9:18 Rest / XT Long Run Dist: 16mi @9:18 Rest / XT 32 miles 10 4/6 4/12 Easy Run Dist: 3mi @9:18 Rest / XT Speedwork Dist: 8mi, inc Warm; 4x1600@7:23 w/800 jogs; Cool Easy Run Dist: 2mi @9:18 Rest / XT Long Run Dist: 20mi @9:18 Rest / XT 33 miles

Good Morning. I got back to the gym this morning. First time in a while and first run since 20 miler. Felt good. I did the first mile slow. I walked to warm up and finished the mile in 10:15 minutes. No record there but it felt good. The next three were great. I ran them in 24:15 ( 8:05 pace) . I finished with a easy 1/2 mile in 4:30 (9:00 pace) I was surprised. Recovery paid off. Heel pain is not an issue and i am back on a roll. I will see what the plan calls for and adapt this week and follow more closey next week.

Nice Run. Ran from My house to the towpath. 7.75 Miles in 1:05:00. and then then I did 13 on the towpath in 2 hrs. Thanks to Todd and Chuck for sticking it out with me. It was good to have somebody to run with. Now on to recovery. I will probably take a couple of days. This was a tough climb for me. Weather was nice. Light winds and Cool. 24 at the start. GPS Died. I will see what it shows and post more later. Enjoy the frst weekend of Spring.

The heel pain could turn into something yucky and I don’t want any part of that so I decided not to run to much this week.  Better to heal.  I will be out with a smiling face on Saturday for the Long Run.  I will wear my new shoes and should do great.   I need a 9:24 Pace.  I am thinking about running from the house to the towpath.  That should give me about 7 mikes  and the guys want to run 10 to 13 on the towpath  So i should have company for most of the run.  I will update later this weekend on how things go.   Hope you all have a great first weekend of Spring 2009

Well. Felt a bit sore in the heel after the Sunday run so I cut back. I did not run on Monday and took a 10 mile bike ride (XT) yesterday. Nothing major but a leg stretcher it was. Forgot about those muscles. Need to do that more often. This morning I got up and Ran with Todd. We did a neighborhood run. I did about 5.5 miles in about 48 Minutes. Good for today. I feel better but want it to go away. Not just get better. So I will continue to watch and stay away from bad shoes. 625 Miles on a pair of shoes is to many, favorites or not.

Well I thought that with the race I would complete the LSR on Sunday, at that I did. I Ran the First half solo and the second half with a long time running friend and a F.A.R.T.S Thanks Cathy. The overall time was 2 Hrs. Not bad the day after a good race.

I did pretty good. 40:53 @ 8.11 Pace. 24 of 80 in age group. Nice morning for a run. After I Got to celebrate a little. I had a Guiness, Murphy Irish Stout and O'Hara's Irish Red with a sandwich with friends. Awesome

We I was supposed to do 3 easy miles. Just couldn't. Good tunes and Great shoes. Got 4.5 Miles Fist quarter took 3:15 minutes. 1 Mile in 10:00 2 Miles in 18:30. Mile 3 in 26:50. Mile 4 in 34:20. Last 1/2 mile was a cool down. 1/4 at 6:5 and the other 1/4 at 4:00 walk. Not bad all in all. Speedwork is helping tons and I am not running tons of miles to do it. Hope this plan works. I will see @ Burlington.

I had a good run. I started it with 1 mile at 6.5. The speedwork was 3 x 1600 @ 7:24 pace. there was a 400 jog after each. I got these at 6.5 to 7.0 I finished with 7.75 total. The next 2 miles were 6.5 to 8.0 increasing each 10th of a mile. I closed out running the rest in the 6.5 - 7.0 range.

Little more than needed but a good run.. NEW SHOES. First Mile was a 10:25 but finished in 34:30. Better than 9 the whole time

The high points were the breaks for Gu and Water. The midpoint high was to see if I was running with anyone. Ended up being a solo run in the rain. The temp was 50 degrees and the winds were light but out of the south. The best weather of the weekend. The run was good. I could have run more, but there is next week and the next.

Nice weather got me outside. I ran 3 and then took Libby for a 1 mile loop. She loved it and I felt good. I also went out tonight and got a new pair of shoes. Addidas AdiStar Salvation's Recommended by the folks at Fleet Feet.

Another good run. Started with a 10 minute mile warmup, then did the tempo. finished with 1 Miles at 9:00 and a.5 mile cooldown. The last two runs have been great. Have a short tomorrow and the first 16 on Saturday.

Awesome Run. Ran at Bally's in Beechwood. Did 2 miles @ 8:45 pace followed by 2 reps of 10 weights (circuit). Same weights. Then I ran 4 more miles @ 8:34 pace and 1 more mile @ 9:13 pace. I hade at least a couple more in me but tried to behave.