Everything Counts

14.05 miles easy out on the slick roads. Drivers around here don't like to move an inch toward the double yellow line to give runners space. It's move off the road or risk getting hit by their side mirror. Drives me nuts, they have the entire road with no oncoming traffic. Move over a bit!

1,000 METER REPS

The plan today was 5-7 1,000 meter repeats at 2:55 with 2:00 jog for rest. I found a good loop that was dry and low traffic. It's 1500 meters or so per loop, so I just ran the workout on the loop. So it ended up being a 500 meter jog for rest or like 2:20-2:30. So the rest ended up being a little more than planned but each rep was the same, which was nice. I ended up doing seven reps with a 2:55 average. Splits: 252.1 2:56.1 2:58.3 (had to slow a tad at one point to move off road for a bus to pass) 2:55.0 2:55.1 2:54.5 2:53.3

It was cold and windy, but it worked out just fine. I'm happy with it, especially considering how tired I was when I woke up.

AM: 11.8 miles easy on what's becoming my go-to route here in Indy.

Lunctime: Got a bit longer lunch so we could do laundry, so in between the wash and dry cycles I got another 8.2 miles in on the treadmill.

AM: 8 miles easy. We started work an hour earlier this morning so this was all I could squeeze in.

PM: TEMPO RUN PROGRESSION

I was lucky enough to sneak in another run before everyone headed to dinner together. My plan today was 5 miles progressing from 5:10 down to 4:55. But I ran this on the treadmill and it maxes out at 5:00. So I ramped the incline instead to increase effort. So here it was:

Mile one 5:10 1% incline

Mile two 5:05 1% incline

Mile three 5:00 1% incline

Mile four 5:00 2% incline

Mile five 5:00 3% incline

11.5 miles easy

14.15 miles easy, running in a winter wonderland. It's nice to get out before the plows after a few inches of snow has fallen. I love how bright it is; no headlamp needed.