Monthly Archives: January 2016

Run Day 28 – Closing Out January

I got my final run in for the month this morning.  Went with my 5 mile loop and did a bit of everything.  Mixed in some speed and some tempo to keep things interesting.  Finished with a 9:03 pace…once again faster than my target half pace of 9:10.

January was a very strong month for me.  I did a total of 133 miles with an average pace of 9:30 for the month.  A bit slower, but on target for this time of year.  Most of my runs towards the end of the month were consistently getting into the sub 9:10 area so the 2 hour half is still the target.

Looking forward to what February brings…hopefully the same mild Winter for Northeast Ohio so I can keep logging the outdoor miles.

Decide to dominate!

 

 

Run Day 27

One day left in January and I ran in shorts today…amazing weather for Notheast Ohio. I laced ’em up and went for a quick 10K.

Going out was great with a 20 mph wind at my back. I pushed it into the 8’s and felt good. I knew I was in for it when I turned into the wind so I pulled back a bit in mile 4. The next 2 miles were tough, but I just kept smiling (shorts in January), turned up the Kid Rock and pushed through.

I finished with a 9 minute average, my fastest 10K so far this year. Clearly ahead of my half target pace so I was happy.

Decide to dominate!

Run Day 18 – Chasing A Wall

Clearly I’d rather be running outside, but I just can’t bring myself to do it when the windchill is negative 9.  So I chased the wall this morning.

I retreated this morning to my basement and fired up the treadmill (which faces the wall). I’ve found that varying my pace keeps my mind in the workout as I run. I also get my fill of the markets by watching Squawk Box on CNBC via the iPad. Kind of funny that I mounted a small flatscreen on the wall just for running, but I turn to the iPad more these days. It’s because my wireless Beats makes hearing Joe Kernen, Becky Quick and Andrew Ross Sorkin so much easier over the whirl of the treadmill as it tries to keep up.

Nothing special today…just an easy five miles at a 9:30 average.

Decide to dominate!

Run Day 17 – Blistering

Blistering cold.  I’m glad I retreated to the treadmill and saved myself the potential pain of frostbite.  Sticking with my regimen of active rest on days I used to fully rest from running.  I’ve been feeling much stronger in this regimen, but it’s only day 17.  We’ll see how I hold up with eating better, cross-training and running at different distances and paces to stay fresh.

I climbed the ladder on the treadmill today by increasing my speed every 1/4 mile.  Started out very slow and ended over 7 mph for an average pace of 8:53.  Only did a 5K to keep the distance down and then walked most of the rest of the morning…expect for when I did have to throw on the boots to shovel snow twice.

Decide to dominate!

Run Day 16 – Ghost Runner

Go figure…more tread stops you from slipping and Gortex keeps your foot dry and warm. I went to Fleet Feet yesterday to find some trail shoes. Ended up with the Brooks Ghost GTX. Ran in them today in the snow and they performed very well. These won’t be an every day shoe for me, but when there’s snow on the ground or its cold I’ll be wearing them…which means most of the Winter.

Other than being snow blind for most of my run it was very enjoyable. I like running when it snows, but next time I’ll remember my shades for protection.

Covered my five mile course with a 9:13 average. I pulled it back in mile 4 as I wanted to be closer to 9:15 today.

Decide to dominate!

Run Day 15 – A Bit Of Everything

A bit cooler…a bit windy…a bit up and down pace…made for a very good late morning run.

The wind slowed me down in mile 4 as it was 20 mph in my face. I was able to pick it back up and finish strong when I turned the corner towards home.

Decide to dominate!

Run Day 14

We got a warmup and I was able to let the horses out of the barn. I had to pull the pace back in mile one based on ice on the paved trail, but after that I hit my groove. Felt great in the last mile and I had a ton left in the tank…I could have done 10+ today easily.

I’ve been able to run every day, but I’m switching up distance and intensity. On rest days I take it easy and do a slow two miles on the treadmill. Looks like it’s working as I felt amazing for 5 miles today. Getting more sleep, eating better and cross-training are clearly paying off.

Decide to dominate!