7 mile pace run on treadmill

56:30 total time.

13.56 km (8+ miles) Tempo Run on Snowy Sidewalks...

My average pace was 5:32 per kilometre -- which tells you that "tempo" may not have been the most accurate description of the run. There was between 1 and 2 inches of snow on the roads and sidewalks (which were no worse than the roads), so the fact that we were able to get in the run at a decent (?) speed was somewhat amazing.

5 x 800 m. Repeats

The schedule called for up to 6 repeats of 800 m. But when I started the warm up I was pretty sure I'd be lucky to get two repeats in. I had been bundled up all afternoon with my parka in the office and felt congested. During the warmup, my feet felt like lead. But I figured I'd go out looking for 3:20 per repeat (50 second laps) and see how it went. Here are my splits:

3:23
3:22
3:33
3:40
3:34

So, I suck. But I got through it. It was all I had in me. Tomorrow is another day.

2 hours 33 minutes on the treadmill...

Today I was supposed to be up to 18 miles. I had a horse show at Highland Green in the morning so I wasn't going to be able to do the run with the group. So instead, I watched the end of "The Rocket" about Rocket Richard and the first half of War Horse. I assumed my paces ("5" on the treadmill) would be an easy pace similar to an 8:30/mile pace on the roads. So I got in 18 miles worth I think.

5 Mile (8.39 km) Easy Run Around the Block...

Tori's boyfriend, Josh, and I ran around the block. The longest distance he's every done. Just took it easy, but stepped it up a bit at the end. He did great, and we solved all the world's problems while we were chatting.

7 mile "pace run" on the treadmill...

I did 8:30 at an easy pace to start and then set the setting to "6" on the treadmill for my pace run. I did 48 minutes at that pace.

Tempo Run - 8 Miles (12.9 km) up Windermere Road...

It was a good night to run -- about -7 and with clear roads. The second (tempo) half was hard, particularly up the hills, but I was happy with my pace. I tried carrying my helmetCam with me, but it didn't go well. Super bouncy, and couldn't make out details at night.