Week # 5

Summary for week ending Sunday, January 31, 2016:

Number of workouts: 7
Total miles run: 44.11
Average miles per run: 6.30

Miles in January: 184.42
Miles in 2016: 184.42

Toward the end of the week I was able to get off the treadmill and get outside, which was quite a relief. Saturday I did the first tough running of the year (first hard running since Des Moines), 4-minute hard intervals sandwiched between a couple warm-up and cool-down miles; Sunday was a perfect day for a medium-long run (12 miles) with sun and light breeze at 50F. Despite the tougher run the day before, I felt very good today; one of those runs that will go in the books as truly great. In the middle of the run, hundreds of Canada geese came soaring to the reservoir I was running around, swirled noisily over the water for a few minutes before settling onto the lake's surface. I was glad when they finally dropped out of the sky, as the risk of being hit by a goose bomb was considerable, there were so many flying above. They honked and squawked and splashed such a ruckus; seemed like every goose in the state of Delaware must have been there, but after about half an hour, another squadron sailed in and stirred up the hundreds already on the water. A group of sea gulls was banished to the railing on the bridge to the control house, and the ducks that had been there first vanished completely. I'd never seen such a thing.

A woman walking her dog asked me, "Will you run a mile for me?" so I dedicate mile #4 to the lady wearing the Wilmington University sweatshirt, walking her dog with her husband.

Week #4

Summary for week ending Sunday, January 24, 2016:

Number of workouts: 6
Total miles run: 40.80
Average miles per run: 6.80

Miles in January: 140.31
Miles in 2016: 140.31

Due to cold and other weather-related issues, I spent most of this week's miles indoors. At least this weekend's two runs were in front of the window full of daylight, which is probably the only thing that kept them from being total drags. It was a bummer to have to trade my only daytime runs of the week for indoor workouts, but there absolutely was no running outside on Saturday and it would have been slippery and risky to try it on insufficiently plowed roads on Sunday. I had difficulty getting into a groove where time seemed to pass itself quickly. I probably need to vary the grade more often while I'm running on the treadmill. It's not going to be very helpful in general if I keep it at 0% all the time. It's just easier that way (in more ways than one), but if I have to pay attention to changing the grade and/or pace, it might keep the run more interesting. Well, this was the last week of maintenance and quality workouts are now on the schedule; there will be plenty of paying attention to changing the pace for many of those.

Week #3

Summary for week ending Sunday, January 17, 2016:

Number of workouts: 5
Total miles run: 36.84
Average miles per run: 7.37

Miles in January: 99.51
Miles in 2016: 99.51

No run shorter than 10K this week. During every run, I felt better and better as I went along, particularly Sunday's long effort. For that run, I was feeling so fine I added about 3/4 of a mile more than the last two weeks to hit 11 on the day -- turned on the metronome and turned out the miles. Had I gone fifteen minutes later today, I would have ended the run in snowfall. I guess it is really winter now. I wore a new pair of tights (a Christmas gift) today that were maybe a little too much for the 37 degrees -- they seemed a little more reinforced against weather that we weren't quite having yet and there were times when I felt a little constrained and warm. I hate having to wear long pants to run, but when it dips below 40, I'm just not comfortable enough in shorts (unless it's a race -- then I might tough it out). It isn't going to be very warm this upcoming week, so I may get an opportunity to use them in more appropriate conditions (assuming I don't wuss out and hit the treadmill instead, which will probably happen at least once). How long is it until spring?

Week 2 roundup

Summary for week ending Sunday, January 10, 2016:

Number of workouts: 6
Total miles run: 38.78
Average miles per run: 6.46

Miles in January: 62.67
Miles in 2016: 62.67

Still on target with the Sunday 10-mile long run feeling much, much better than it did last week, and not just because it was 65 out.

Weekly roundup #1

The running week is Monday-to-Sunday.

Summary for week ending Sunday, January 3, 2016:

Number of workouts: 6
Total miles run: 41.08
Average miles per run: 6.85

Miles in January: 23.89
Miles in 2016: 23.89

~40 mpw is right about where I want to be at this time. Gold star for me!