LineUpAndWait

Back on the treadmill at the gym after work. Started fairly slow and just increased the incline until I got to 8. Decided to see how steep the machine would go. Got all the way up to 15!! That didn't last very long. Then backed the incline off while increasing the speed.

Cedar River Trail with the running group. Longest run since Tri-Cities. This one hurt a little. Really ran out of gas near the end.

Outbound 7 miles: 8:27 / 7:46 / 8:35 / 8:37 / 8:44 / 9:07 / 8:59 AP:8:36

Inbound 7 miles: 9:35 / 8:43 / 9:01 / 9:21 / 9:18 / 10:47 (walked a little) / 9:20 AP: 9:27

Still sore and tight from Saturday's run. Only managed enough motivation for 3.5 on the TM. Simulated an 800 on the TM. It was way too hard to only manage a 3:30.

After work on the TM. Before Christmas I had the place to myself and could use speakers for my ipad instead of earbuds. Now the gym is busy until after 7pm.

Treadmill after work.  Last 4 miles @ 8:15 pace

Group run on the Cedar River Trail.

Outbound 7 miles: 8:13 / 7:51 / 8:15 / 8:45 / 8:40 / 8:49 / 8:46 AP: 8:28

Inbound 7 miles: 8:28 / 8:45 / 8:48 / 8:51 / 8:39 / 9:08 / 9:12 AP: 8:50

Stronger run than last week. Still faded a little at the end but not nearly as much as last week.

Always sore after the Saturday Cedar Trail runs. Ran down the hill to the Soos Creek trail and back to shake out the soreness. Very hilly. Slow easy pace.

TM after work. Can't wait until the New Years resolution folks give up. I know that's selfish but I waited 20 minutes for a treadmill while some lady stood on a motionless treadmill streaching and talking to her boyfriend. She never even turned it on.

TM after work....

Evening run on the very hilly Lake Youngs Trail with Ron and Mary. This was a new experience for me. It gets dark this time of year just after 5:00pm up hear in the Pacific Northwest. We started at 5:30pm running with headlamps in a pretty thick fog. Kind of cool. Temps were in the upper 20s. Great run. AP was conservative because of the darkness and icy rutted footing in parts. Almost rolled my ankle a couple ot times. Realized I need to invest in a brighter LED headlamp. Looks like this might become a regular weekly run.

10 miles in 1:30:02 or AP 9:00.

Group run on the Cedar River Trail.

Legs seem tired from the hilly 10 miler on Thursday.

Outbound 7 Miles: 8:39 / 8:07 / 8:12 / 8:16 / 8:42 / 8:40 / 8:43 AP 8:28 (same as last week)

Inbound 7 Miles: 8:46 / 8:38 / 8:45 / 8:48 / 8:33 / 9:08 / 9:81 AP 8:47 ( slightly faster than last week)

1 mile cool down around Lake Wilderness.

I didn't pay attention to the Garmin during this run so I was surprised to see my pace was very close and even a little better than last week. It would have guessed it was going to be much slower.

Good base building week.

Ran Lake Youngs Trail again. Really getting tired of running in the cold and damp. I think I like the rain better than clear sky which means really cold and foggy. At least the rainy days are usually 10-15 degrees warmer.

Hotel tm in OAK.

Finally back on the home TM.

After work on the TM. Last 2 miles at 8:00 and 7:30 pace.