103 days 7 hours 11 minutes 34 seconds

Monday cross training day! Today I road my indoor trainer for 10.01 miles, 35:40 and a avg speed of 16:48 mph.
I also signed up at the local YMCA, hoping to get my swim on and take a yoga class, maybe some strength training. I even got a new speedo swim suit, don't worry thou it's the long leg type.

104 days 8 hours 9 minutes 4 seconds

Instructions:
Stretch for at least 10 minutes before today's run. After stretching, perform an easy run for 1 hour and 30 minutes continuously. Stretch when you have finished.
Coach's Notes:
Remember easy runs are meant to be very comfortable and may even be used to recover from a hard day or a race. You should be able to carry on a conversation without becoming winded. Heart rate recommendation is 60-70% of your maximum. Stay motivated! You’re doing great! 

Like last Sunday I wanted to run trails again. I like being off the road and enjoying the run with out worrying about traffic. It's a lot harder running off road and the pace is a lot slower,because of the huge hills and snow. So I am trying to say it for my long runs.

This week starts the five day weeks and the runs start to get more involved. Meaning hills and tempo. This sundays long run is shorter but to be ran at 10k pace. From what I researched the pace should be around 8:30 for my goal. That's gonna be a challenge for me, I think I'll keep it to the roads and make sure there flat. It's only one hour... Time to step it up!

Today's run: 5.86 1:08:00 11:34 pace ya I know 20 minutes short.

106 days 19 hours 40 minutes 06 seconds

Instructions:
Today you are going to perform an easy 40 minute run with 4 x 100 meter striders at the end of the run. During your striders, run strong and relaxed; slowly jog about 30 seconds in-between each strider.  
Coach's Notes:
Striders, also known as accelerations, are a transition from slower to quicker running. At the beginning of a workout they get you warmed up and ready to run quicker. At the end of a long run they help flush the lactic acid out of your legs before stopping. Striders are fast but relaxing. Go at a pace where you feel you are in complete control. DON'T SPRINT!


Today's run,
5.32 miles 49:45 9:21 pace
40 minutes @ 9:22 pace
2:00 @ 7:57
2:00 @ 9:26
2:00 @ 9:10
2:00 @ 8:30

108 days 23 hours 8 minutes 0 seconds

Todays run was very nice, felt really good. I even also most ran the instructed pace, only 17 seconds to fast. Ill take that thou. My pace was pretty steady from start to finish.

4.55 miles 45:19 total 9:58 avg. pace

109 days 22 hours 48 minutes and 30 seconds

Yesterday was cross training, I road my indoor trainer for 31:02 9.02 miles at a average pace of 17.4 mph.
Ya me! Told you some post might get a little boring.

112 days 16 hours 31 minutes 4 seconds

I move tomorrows run to today, today there was a familiarization run for the 2nd Annual Run with your Heart Trail Challenge (8K/15K). It was only one loop of the trail. I think that one loop is the 8K and two is the 15K. I am not running this race, but I thought I would take advantage of the company of other runners. Theres just something about a group of runners running in a single line threw freezing cold snowy trails that i like.

I run alone a lot, I usually just jam to my ipod and run on my marry way. Lately I have been running without the music, just enjoying the silence and the sound of my feet pounding the ground. Running on the trails with others adds to that sound. Well today it was kind of funny thou, Nature had a new sound, some new animal, The Garmin! It was like clock work, every .5 and 1 mile mark there was a sound of 10 to 15 Garmins chirping away. It was kind of funny.

Todays run: 56:44 4.59 miles 12:22 pace. Trails times are a lot slower :)

113 days 14 hours 31 minutes 58 seconds

This mornings run was very cold! Did I say cold? It snowed again last night leaving around 2-3 inches. Traction was not there at all. I do need to get a new pair of road running shoes. I have tried my trail shoes on the snowy roads but its still doesn't help. New shoes with yak-tracks always seem the best.

Todays run:35 minute easy pace.
3.22 miles 33:54 10:32 avg. pace

114 days, 13 hours, 16 minutes, 10 seconds.

That is the count down until the Cleveland Marathon on May 15th. Yesterday was the first official training day. I am using a program from active.com, it's a intermediate program that works on more on speed. I have a goal time in mind but once again I just want to finish non injured. I am going to try to bore everyone who reads my blog by posting something everyday until the marathon, long or short. Mainly about what I did training wise and how I feel.

Yesterday I was scheduled to run for 45 minutes at a easy pace. My training easy pace is 10:15, I ran for 48:38 minutes a total distance of 5.04 miles at a average pace of 9:39. Of course I ran to fast, but I wanted to run some regret from Sunday's 50k trail run. All good now.

Today is a rest day. My plan starts of with weird days but then falls in a grove. Training is five days a week one being a cross training day. Everything is by time except for the track training days.

My goal times for training are:
Easy pace 10:15
Tempo pace 8:34
VO2 max 7:44
Speed pace 7:09
Long run pace 10:15 to 11:33
Marathon pace 9:02

Winter Run For Regis 50K