It's all relative

AM: 11 miles total, with timed intervals.  4x5:00 with 3:00 recoveries in between.  Splits as paces- 5:08/mile, 5:11/mile, 5:09/mile, 5:10/mile.

PM: 11.5 miles

PM: 10 miles on the treadmill, 3.5 fast of timed intervals.  Started at 5:00/mile and kept it there.  Half time recoveries.

PM: 7.5 miles

AM: 10 miles with 4 fast.  Timed intervals on the treadmill starting at 5:00/mile and getting faster down to 4:47/mile.  Put the nice shoes on.

AM: 13.1 miles

PM: 10 miles

AM: 11 miles, with 4.5 fast.  4:00 minute timed intervals out and back with 2:00 rests followed by 2x30 second sprints.  Paces- 5:10/mile, 5:05/mile, 5:01/mile, 5:02/mile, 5:04/mile, two 30-second sprints.

PM: 7 miles, 5k fast with 3x1 mile, 2:00 recoveries and a final 0.1 "sprint" at the end of the final interval.  Spits- 5:51, 5:36, 5:36, 0:36.  Sprint was more of just a continuation.  Wasn't feeling it.

PM: 10 miles

PM: timed intervals on the treadmill at 5:00/mile pace and faster down to 4:47/mile.  Struggled on the last two, but still had a good workout.

No running.

Noon: 10 miles total, with 12x400, 1x200 in the middle with equal recoveries.  Splits- 1:08, 1:06, 1:07, 1:07, 1:08, 1:06, 1:08, 1:08, 1:08, 1:06, 1:07, 1:08. 0:31.

Amazing workout given the circumstances.  Intervals together (and not counting the rests), I finished a 5k in 13:58.  It really puts into perspective just how good runners who can run those paces and much faster are.  

AM: 14 miles with Darek, Anthony, John, and Rona.

AM: 10 miles total, 3.5 fast.  1x1mile, 8x400, 2x30 seconds.  Splits- mile 4:55, 400s- 1:11, 1:11, 1:10, 1:08, 1:10, 1:10, 1:13, 1:09, then the sprints. 

PM: 7.5 miles, 3 @ 5:30-5:45/mile pace.

PM: 11.1 miles with Brian.

PM: Workout-  4x1 mile repeats with 3:00 not-strict-but-jogging recoveries with John and Darek followed by 2x30 second sprints.  I did the first interval with them, then did my own thing and we came back together for the recovery jogs.  Splits- 5:42, 4:59, 4:57, 5:01 then the two sprints.

Mostly happy.  Next step is all of them at 4:55/mile, which is hopefully doable in a week.

So, I haven't posted in a while.  Since getting sick in the summer, I have changed my running a lot.  I stopped my in between runs- so my regular, easy mileage runs.   Then I stopped the workouts.  Then I stopped running altogether.  It was difficult for me.  My heart was a mess.  Might still be a mess.  Who knows.  It took me multiple days to recover from even basic runs, which is amazing, since I was putting in a lot of mileage and was very fit at the time.  Then the soreness and tiredness was also there.  The arrhythmias were the difficult part.  I still feel it from time to time.  What's odd is it is usually at the beginning of exercise, and then I suppose it just finds its groove.

When I started back up with running, I still could only handle about 3 runs a week, so I decided to make them count.  I basically did two workouts a week on Tues/Thurs, then an easy long-ish run on Sundays with no speed.  It was weird to stop running, but even more weird to cut out four days a week of running.  I do not like not having the cosistency of running every day.

As for what is to come... of course, as runners we're all at bit of a crossroads.  There are no good races, and the ones that do occur are pretty lame.  We'll see.

PM: 10.5 miles, 3.5ish fast on the treadmill.  6x3:00, although the first one was a warmup.  Paces per mile were 5:24, 4:50, 4:52, 4:52, 4:48, 4:48.  

A couple of thoughts: The warmup interval is probably stupid and doesn't serve a purpose. Also, I really hate the length of time it takes a treadmill to slow the heck down.  The last interval I broke into a 2:00 interval, 60 second jog, then the last 1:00.  I just talked myself out of completing it correctly mentally.    Hate it when that happens.  Overall, mildly happy with the workout, as it completes another solid week of legitimate workouts.  Minus that weird final 3:00 interval.  In the words of Bill Belichick... I'm on to Tuesday (workout!)!

AM: 15.2 miles with Darek, Steve, Chris, Rona, Jeremy, and John.

PM: 7.4 miles on my day off.  I usually don't run Monday, but I had to reclaim a Strava Segment that some dude decided to take.  So I looked up all of his local ones and took them all from him.  I feel like I may or may not have taken it personally.  Probably was a mistake- I am certainly not recovered from Saturday or Sunday.

AM: 10.7 miles and a workout I bombed.  2x10:00, 5:00 recovery in between, 4x20 second sprints.

Splits- 5:26/mile pace, 5:32/mile pace, then the sprints.

Doo doo workout.  Doo doo effort.  Doo doo mindset during the workout.  That's a lot of doo doo.

PM: 8.3 miles, 2.5 of them faster/at effort on the hills with John and Steve working on the hill in Phillippe.

PM: 10.1 miles

PM: 10.1 miles, some striders then to the treadmill for a workout.  Striders, then intervals: 5:10, 4:10, 2:10, 1:10, 1:10, 1:10, 1:10 intervals with ~50-60% time recoveries.

Splits (paces)- 4:57/mile, 4:55/mile, 4:53/mile. 4:48/mile, 4:48/mile, 4:48/mile, 4:48/mile

Merry Christmas everyone.

PM: 12.5 miles, 25 degrees.

PM: 10 miles, 35 degrees.

PM: 10.1 miles, 31 degrees.  

PM: 10.1 miles, some striders then to the treadmill for a workout. 

Striders, then intervals: 10:10, 2:10, 2:10. 2:10 with 3 minute recovery, then 90 seconds for the final two.

Splits (paces)- 4:57/mile for the 10-min interval, 4:48/mile, 4:48/mile. 4:48/mile for the short intervals with some varying incline.

Very pumped I was finally able to roll through a 10-minute interval.  I felt I could have completed the 5k at the pace, but figured my goals are bigger than that.

PM: 10+ miles.  EIGHTY-FOUR DEGREES WHERE I LIVE!  On December 31st!  Is this a joke!?!

Well, now that the year is over, it looks like Covid sapped a good 700 miles out of my training after everything, even with more time in my schedule and who knows what else.  Unreal.  Don't wish it upon anyone.