The Road Ahead...

01.21.13 - 5.2m @ 9:33 recovery Run - Nice and easy 5m recovery run. Needed it after this weekend's 5k and tough 12 miler yesterday.

01.22.13 - 9.55m w/4x200/200/800 w/200/400/400 recoveries on TM - Warm-up and cooldown runs to/from Gold's w/4x200/200/800 w/200/400/400 recoveries on TM. Very tough workout especially a few days after racing a 5k. #doworkgetfaster

01.23.13 - 5.2m @ 8:30 Progression Run - Progressive run to get out of the cold quick this am. Brrrr!!!!! 7 degrees is cold and cut run a few miles short. Plan originally was for 8m.

01.24.13 - 9.3m w/40min@T pace + 15sec on TM - Ran to/from Gold's for warm-up/cooldown and did tempo on mill. 2min warm-up and cooldown. 7:13 avg pace for 40min tempo.

01.25.13 - 5.4m @ 8:31 Gen. Aerobic - Easy short run today. Legs feeling good after yesterday's tempo.

01.26.13 - 8.56m @ 8:31 Gen. Aerobic - Gen. Aerobic 8+ miler with running group. Got some decent hills in today on new route to boot. Group did a challenge too where you predicted your finish time and winner got comped entry to Chambersburg Half. I predicted 1:15, but was off by 2:06. Winner predicted his time within 42 seconds.

01.27.13 - 13.3 @ 8:18 Long Run - 13+ mile LR to finish off the week. Picked up pace to low 8's in the middle as I was feeling in a good grove. Most miles on half course and a confidence booster that a BIG PR awaits in 6 weeks.

01.14.13 - 8.65m @ 9:06 Gen. Aerobic - Easy and steady 8+ mile gen. aerobic run. Legs felt a bit tired today from weekend but pushed thru.

01.15.13 - 9.5m w/4x200/2x400/1x800/2x400/2x200 w/2min rec Ladders - 4x200/2x400/1x800/2x400/2x200 w/2min rest intervals on TM at Gold's. GI issues at end and had to bail on last 2 200's but happy with bulk of the work I got in. #doworkgetfaster

01.16.13 - SRD - Strength/Core - Good day for a rest day.:)

01.17.13 - 9.3m with 3x10min@T pace w/2min rest intervals - Splits of 7:06, 7:08, and 7:09. Very pleased with my progress in Phase II so far. I really need a race right now.:)

01.18.13 - 6.2m @ 8:47 Gen. Aerobic - Gen. Aerobic 6.2m in some wicked wind at times. Finished off run with some strides. Latter that nite decided to run 5k I was planning on at Saginaw on Saturday. Good time to test my fitness to see where I am at.

01.19.13 - Saginaw 5k 20:15 PR - new PR by 3 seconds. Very pleased with race and good to see a good result with all the quality training of late. Increased my VDOT to 49 so that's progress. 7.4m with warm-up and cooldown.

01.20.13 - 12.5 @ 8:52 Long Run - Toughest 12 miler in my 3+ yrs of running. Last 5-6 miles not fun running into the headwind especially on fatigued legs day after a 5k. really only wanted to do 10 miles, but misjudged miles on route.

01.07.13 - 4.4m @ 9:40 Recovery Run - Easy recovery run with Diz. I wanted to take it easy and Diz wanted a tempo run.:) Spin/strength/core later in the day too.

01.08.13 - 1.5m @ 9:01 - short run to Rutter's and back to pick-up a few things for the wife.

01.09.13 - 10.2m w/10x400@R w/400 rec on TM - 10x 400 @ R pace (VDOT 47 - 6:08 pace) w/400 rest on treadmill on gym. 0.25m warm-up and then did workout. Most 400s I've done in a clip and felt good even with battling cold last few days. New appreciation for the mill and think I'll do all my intervals this way now. #doworkgetfaster

01.10.13 - 9.3m @ 8:35 Gen. Aerobic - Gen. Aerobic 9.3m around Cburg. Decent pace today even after yesterday's 10x400.

01.11.13 - 5.4m @ 8:47 Gen. Aerobic - Easy and short 5 miler around the hood. originally wanted 6+ but overslept, so 5m good as 6m. need to rst legs a bit for tempo run tomorrow.

01.12.13 - 9.7m w/40min tempo @ T+15sec 7:29 avg, pace - 9.7m w/ 40 min @ T pace + 15 sec. Avg. pace at 7:29. Bulk of tempo run on Cburg HM course at right about goal HMP. Very happy with run with race 8 weeks out.

01.13.13 - 13.7m @ 8:37 Long Run - 13+ mile LR up Boyer Hill with last few miles of Cburg HM course too. Legs felt good today considering I ran a tempo run yesterday.

12.31.12 - 9.3m @ 8:29 Fartlek Run - Original plan was to get in 5x 200/200/400 on track but track was locked up at HS so had to switch it up to my Q2 workout planned for Thursday. 3 miles fartleks 2min/1min/30sec @ I pace with 1min/30sec/30sec rests. Not exactly as planned but not a waste of a quality day and re-org of my whole running week. Solid finish to 2012 with 2322 miles for year. Lot lower than i had planned, but tomorrow is a brand new year.:)

01.01.13 - 6.13m @ 8:42 Gen. Aerobic - First run of 2013 in the books. kept it short and sweet especially with a long drive back to PA. Good start to 2013 running year!

01.02.13 - SRD w/strength/core work for some XT

01.03.13 - URD - got hit with a nasty cold last nite and felt like absolute shit nite before. Still felt lousy in am so did smart think and took a RD even with missing my planned interval workout. One missed workout won't make or break the cycle, but Phase II not off to the best start here the first week.

01.04.13 - 9.12m @ 8:45 Gen. Aerobic - Easy 9+ miles around town after a URD yesterday fighting a cold. Felt pretty good all things considered. Good to get running week back on track though.

01.05.13 - 11.35m Cruise Intervals w/ 2m @ 8:32 w/u, 5.55m 5x1m@T (VDOT 47 7:10), 3.8m @ 9:37 c/d - Been awhile since I did these and felt good for most of them, but ran out of gas on last one. First 2 a bit on fast side w/splits of 7:04, 7:06, 7:10(spot on!), 7:14, 7:16. 7:10 overall pace. Good effort overall though and pleased with workout for first time doing cruise intervals like that in a quite a bit.

01.06.13 - 10.21m @ 9:07 Slow Long Run - 10.2m LR done. Originally was planning on 13m but recovering from a cold and legs a bit beat up from yesterday's cruise intervals decided to keep it at 10m at a slow steady pace. Got some good hills in on Boyer Hill & Tallow Hill Roads, so run not a total easy effort by any means.

12.24.12 - 6.1m @ 8:02 Progression Run - 6 mile progression Christmas Eve run to post office to drop off the Christmas cards and back home with 6x strides to finish off run. Wife liked my creativity to get Christmas cards out and run in at same time.:)Nice progression to 8:28 to 7:24. Good way to start off last week of Daniels Phase I.

12.25.12 - SRD - Merry Christmas! One day of the year it's not about running.:)

12.26.12 - URD - Traveled up to Long Island so kids could spend some time with grandma. Got up there too late to get a run in so a unscheduled RD resulted in that.

12.27.12 - 10.02m @ 8:31 Gen Aerobic - Easy 10 miler on Long Island around Lake Ronkonkoma and around the town I grew up in. Legs felt good for not running for 2 days in the intermittent rain and wind. Good mix of hills thru out run. had to use a running app on my phone as I forgot to pack my 405. DOH!!!

12.28.12 - 13.6m @ 9:00 LR - 13.6 miles around Ronkonkoma. Legs got kinda tired towards end. Really lost without 405 last few days. Phone GPS not the same. Ran my LR earlier this week with plans visiting friends this weekend.

12.29.12 - 8.13m @ 8:09 MPish Pace - 8.1 mile LI run with first 6m at around a moderate MPish pace. Easy last 2m with 7x strides to finish off run. Legs feeling good as Phase I just about done.

12.30.12 - 7.25m @ 8:45 Gen. Aerobic - Easy 7.25 miler around Ronkonkoma amid patches of black ice from lite snow we got last nite.

12.17.12 - SRD with some spin/strength/core work XT

12.18.12 - 8.51m @ 8:42 Gen. Aerobic - 8.5 miles to kick-off the running week. Ran around Elder Street a few times to get in some good hill repeats. Definitely starting to see a difference with the hills the last few weeks. Remembered to do my strides this morning too. Maiden run in the Wave Rider 16s. Freaking love this shoe! Felt very lite on the feet in the first run in them.

12.19.12 - 6.25m @ 8:41 Progression Run - Nixed planned fartlek 10 miler as I overslept this morning. Squeezed in a progressive 6.25m with 6x strides at the end.

12.20.12 - 9.3m @ 8:22 Fartlek Run - 9.3 miles with 8xfartleks. Kept fartleks really random this week vs. last week trying to hit 30sec every one. Not thinking about it fartleks were in 31-38sec range. Legs feeling good right now.

12.21.12 - 7.25m @ 9:03 Recovery Run - Easy recovery 7 miler as legs a bit fatigued from yesterday's fartlek run. Kept nice and easy paced today. Bit windy for my teastes this morning last 2m.

12.22.12 - 10.09m @ 8:35 Gen. Aerobic - 10 miles out and back on Cburg HM course and met up with some friends along the way. Legs feeling good today after taking easy yesterday. Really windy on the course this morning.

12.23.12 - 12.65m @ 8:42 Long Run - Up a bit earlier than I like to run on a Sunday but very peaceful this early on the weekend with no one out and about.