1:01:11 at lunch in the rain/cold/windy. I was soaked and frozen by the time it was all over. Not prepared to deal with the rain.

Anyway did 5x1:00(2:00), 5:00 easy, 1x1.5mi in 9:19 (6:17 pace), 5:00 easy, 3x1:00(2:00 rest).

By the end of the run felt like I had one foot in the grave. Left knee a little sore on the outer top. Never really had pain there.

That 1.5mi pace is not what I was looking for. Started off the first ½ at 3:00 pace and I guess gradually slowed. Hopefully the rain, headwind and temps had a lot to do with that. Plan on doing this again next week.

1:00:58 at lunch. Felt slow, but the pace was good overall.
Did 8min steady, 1min rest, 1min hard, 3min rest, 5min steady, 1min rest, 1min hard, 3min rest, 3min steady, 1min rest, 1min hard.
Just kind of cruised the longer efforts, trying to keep it close to 6min pace. Felt like that was fast enough today.
Weather was bad overnight so there were some ice patches to deal with along the route today.

WEEKLY LOG

2/19/08- 1:02 at lunch. Did 3x5:00 w/ 5:00 rest. Into the wind most of the way. Felt old, slow, stiff, sore, no turnover, slow to recover, no lift, no mental edge.

2/21/08- 1:01:05 at lunch. Did 1:00 surges each 10 minutes for the first 30 minutes. Then did 1:00 surges each 5 minutes, three times. Then finished up with 1:00 surges the next 3 minutes twice. So ended up being 3x1min (10min rest) 3x1min (5min rest), 2x1min (3min rest). This really seemed to make the run go by faster. Not sure what the physical gains would be.

2/23/08- Run for Bob 5-k- Great time. Ran with a couple people I haven’t seen in years. Got to say hi to Bob and his spirits seemed to be soaring on cloud nine. I haven’t seen an official number of participants or how much money was raised. But I was very happy with the amount of local support. Even saw a number of runner’s from O-town which was also cool. Ran the 5k then the 1-miler with son. Total time of running was about 30:00.

Working out in place

25:00 elliptical machine. Haven't been on this machine for awhile, and the quads could tell. Wanted 30min but could only fight the boredom so long.

Will the weather break????????

1:01:05 at lunch. Did 1:00 surges each 10 minutes for the first 30 minutes. Then did 1:00 surges each 5 minutes, three times. Then finished up with 1:00 surges the next 3 minutes twice. So ended up being 3x1min (10min rest) 3x1min (5min rest), 2x1min (3min rest). This really seemed to make the run go by faster. Not sure what the physical gains would be.2/19/08- 1:02 at lunch. Did 3x5:00 w/ 5:00 rest. Into the wind most of the way. Felt old, slow, stiff, sore, no turnover, slow to recover, no lift, no mental edge.

Tuesday- 1:02 at lunch. Did 3x5:00 w/ 5:00 rest. Into the wind most of the way. Felt old, slow, stiff, sore, no turnover, slow to recover, no lift, no mental edge.

made it out for a workout (of sorts) this afternoon. wanted to get out for about 1 hour again, but the council meeting at church lasted about 2 hours, so it kind of ate up my afternoon.

anyway the wind was still blowing and it was still pretty cool out. i headed to the cemetary to try to get out of the wind. ended up running 34:06 w/ basically 3x1-loop in 2:45, 2:42, and 2:42. took 2 loops recovers (~6:20). Went with the long rest to try to "ease" into the speed work.

it went pretty good as the pace of these felt good, and the effort was less than i expected for this pace.