Friday 11302007, ten miles

AM - up early for work and on the phone. Coldest run probably this year ... 13 degrees. The gams were pretty red. Easy. 4 miles, 29:30.

PM - I was thinking of heading outside but, it was pretty cold (low teens, or at least it felt that way with the humidity, breeze, and dark. Went to the mill instead ... did a quarter mile warm up at 7:30 pace (1:50) and then jumped into half mile repeats with 2 minutes rest (2:50, 2:48). I drilled the pace down on these after starting at 5:40 pace but I think the mill was having issue keeping up (I pound into a bit at the higher paces). After the second, I took two minutes and did a mile in 5:21, and then 2 more minutes and 2 more halves (2:36) (2:38). The timing is not really exact because of how I have to up the speed on the mill, start the watch, let the mill ramp up, stop the watch and let the mill down but it all good work nonetheless. Finished with an 11 minute warm down at 7:30 pace to get 6 miles in. Felt really good. While I know the mill ain't real running, it felt good to be moving and working again. The heart rate was at 170s in the middle, the first bounced it up to 185 at one point but then it settled down.Wt is 142. Did about 20 minutes of core post the run.

Thursday 11292007

Mid-day I got out for some easy miles with a co-worker (PM) up on the Davidson Mesa. It was one of those days where it was warmer, but that warmth came with those crazy winds that just slow you to a stand up. We kept it easy. 53:21, but probably six miles.

I have been running in a great pair of shoes as part of a test program with Pearl Izumi. These trail shoes (Seek III WRX) are great. They actually are some of the most comfortable shoes I have run in for a long time.

Work is crazy this week and has not been cooperative to good training.

Towards the tail of the day, I got in another 5 (20 minutes out, 18:21 back) up on the Davidson. It was a lot less windy.