I tried a new route today for my long run and I got lost, so I ran 10 miles instead of 9. Pace was 8:13 - this included some confused hesitation when I didn't know where I was. Legs felt very good. This concluded the week with 38 miles. Next week is another 38, all easy. This will be week -2 of base building. Week -1 is cutback, after that I'll be ready for a 5k plan. Though I might add some base building - depending on what I exectly want to do after that.

What is certain now that the plan for next week is quite simple: repeat this week without the tempo run. That is: 4 x 5 miles + 8 miles + 10 miles. 8 x 100 meters strides at the end of an easy run.

I had my first tempo run of the year today. 2 x 1.5 miles at tempo pace, with 1 mile recovery in between. The fast portions were 10:20 and 10:11 (6:53 and 6:47 pace). With warmup and cooldown I finished the workout with a total of 6.5 miles.

I haven't run fast since that disasterous night speed workout in November. I had this irrational fear that I am not able to run fast any more. Well, I haven't proven that invalid, but at least these 2 x 1.5 miles went fine. Of course, consciously I know that these fears are irrational, but it is a terrifying feeling that you try to run fast, but your body is just not willing to go any faster.

This week: 36.27 miles total, with 8 and 9 mile long runs.

Next week (week -3): 6 workouts as usual: 2 long runs, 1 LT intervals, and 3 easy runs. Easy runs are 4 1/3 miles for a total of 13 miles. The LT intervals run will be a tough one: 2 miles warmup, 1 1/2 miles LT pace, 1 mile recovery, 1 1/2 miles LT pace, 1 mile cooldown for a total of 7 miles. The long runs are 8 and 9 miles. This adds up to 37 miles.

Easy and long paces are between 7:57 to 8:27. Recovery, warmup and cooldown is anything to 9:30. LT pace is just under 7 min/mile.

After a crazy day, I wanted to run 8 miles after work, but I rounded it up to 9. I'm already at 23 miles this week.

I haven't even reached my first running goal yet (the sub-20 5K), and now, the BAA announced that they are changing qualifying standards for Boston. If you remember, my current goals are tied to the Boston qualifying times. Now, if you are a male under age 40, you have to run at least 3:10:00 to get in. I used my old method to type it in into McMillan's calculator (more exactly 3:09:00 to be safe - they eliminated the grace 59 seconds, too), and this is what I got:

5K: 19:23
10K: 40:16
HM: 1:29:37

These are intimidatingly fast times. Maybe it would be easier if I waited until I would be 40.

For now, I'm not changing my goals, so now I just set my standards to the 20 minute 5K time, which is 41:33 10K, 1:32:27 HM and 3:14:58 marathon.

I finished my 34-mile week with a 8-miler today - the first run this year in shorts and T-shirt (perfect 55 F). This has been my longest week since November 2009. That time it was for marathon training, which means the intesity was a lot lower (~9 min miles for easy and long runs). Also, my highest volume week ever was 45 miles, but that contained a 20-mile long run, so the week was only 25 miles before long run. Compare it to this week: 26 miles before long run.

Next week (week -4): 3x5 + 1x4 + 8 + 9 = 36 miles. I'll do a set of 8x100 strides at the end of the 4 miler.

Yesterday, I did manage to run home, in heavy snow, 6.8 miles after the long run on Sunday. I am fed up with the winter. Today it was 28 F.

Stupid me left the headlights on on my car last night, so I had to bum a ride from my wife this morning (no time for jump start). It looks like I'm running home. That means a 7-miler after yesterday's 8-miler. It will be rain or snow and 35 F. Am I tough or what?

I finished the week with 32.48 miles. Midweek was a bit of a struggle because of my cold. I spent a total 4 hours and 30 minutes running. I did strides, but they were not much fun, and I slightly messed them up, because I tried to run them too close to each other.

Next week, the plan is 3 x 5 miles + 4 miles (all easy) + 7 miles + 8 miles (long runs). It adds up to 34 miles. That will also be the longest week I will have done in a very long time. It will be week -5 of base training.

Another important first was the first time I ran 11 days in a row (at least 4 miles each). This is *way* longer than any streak I've done before. But I was fine. I don't think my body needs rest days, as long as I take it easy sometimes, and I don't try to do too much too soon.

I'm having a bad cold. Running anyway.