January 2014

1 Wed. 21mi+ total.  20.21mi in 2:11:33 (6:30/mi).  Averaged 6:38 for the first 14mi then upped the pace and did the last 6 (w/ gradual uphill on Cap. Cres. Trail) in 6:22/6:22/6:20/6:2?/6:19/6:23.  A couple of cyclists passed me at 16mi and one yelled "You're FLYING!!!!", which gave me a nice boost :v) :v)  1.54mi cooldown jog in 13:11 (8:33/mi).

2 Thu. 7.50mi @ 9:30/mi.  Late run.  Ran while it was snowing.  2-3 inches of snow/ice on the ground, strong winds, & below freezing.
3 Fri. 10.25mi @ 9:30/mi w/ Dustin.  Exhausting/treacherous running on the snow/ice.  Below freezing.
4 Sat. 7.52mi in 49:07 (6:32/mi).  Still lots of ice on sidewalks but was starting to feel stale from the last few days and wanted to get a faster one in.
Miles for week: 84.7mi

5 Sun 22mi total.  6.24mi in 51:54 (8:18/mi) at 1pm w/ Jason & Dustin on Beach Dr.  16.16mi in 1:58:54 (7:21/mi) at 3:30pm on Capital Crescent Trail + Wisc. Ave out of Georgetown.  Still ice & slush all over the C/C Trail and felt rough on both runs.
6 Mon No run.  Left achilles is a little sore.  Temperature dropped to like 5 degrees, so I don't feel too bad about not running.
7 Tue No run.  Left achilles is still sore and it's even colder today.
8 Wed No run.
9 Thu 22.18 in 2:36.49 (7:04/mi).  Tried not to push to hard and land flat footed.  Left achilles was sore afterwards.  Heating pad + advil helped reduce the soreness.  We'll have to see about running tmrw.
10 Fri No run.
11 Sat No run.
Total for week: 44.50mi (7:22/mi avg.)

12 Sun 6.50mi in 53:46 (8:16/mi).
13 Mon 7.49mi in 58:50 (7:52/mi).
14 Tue No run.
15 Wed No run.
16 Thu No run.
17 Fri 6.09mi in 38:02 (6:15/mi).  Should've gone easy.  Set myself back a few days with the achilles.
18 Sat No run.
Total for week: 20.08mi (7:30/mi avg.)

19 Sun No run.
20 Mon 7.51mi in 58:47 (7:50/mi).
21 Tue No run.
22 Wed 7.25mi in 49:27 (6:49/mi)
23 Thu No run.
24 Fri No run.
25 Sat No run.
Total for week: 14.76mi (7:20/mi avg.)

26 Sun 18.08mi in 2:29:40 (8:17/mi).  Flat-footed, slow, plodding the whole way.  Can't take off with the bum achilles.
27 Mon No run.
28 Tue No run.
29 Wed No run.
30 Thu 5.56mi in 40:19 (7:15/mi)
31 Fri No run.