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.

I finished my 30 mile week with no problems, despite being extremely busy. I had to take my rest day on Monday (because I drove all day - literally), then I ran every day, and I probably will run for 6 more days in a row, because I want to take my SRD on Sunday.

Next week (week -6) will be 32 miles as 4 x 4.25 + 7 + 8. I will also incorporate 8x100 meters strides at the end of one of the easy runs.

This week (base training week -7): 4 x 4.25 miles + 6 miles + 7 miles = 30 miles. Only very slight increase from last week.

I drove 1300 miles in the last two days, so I didn't run yesterday, but I squeezed in a half hour workout on Sunday in the Little Beaver State Park in West Virginia. It was 22 F, but sunny, and a lot of snow on the ground. It was beautiful in the woods, and I didn't feel cold at all. That run concluded the week with 29 miles.

Finished the week with 27 miles. Tomorrow is rest day after running 7 days in a row. (I still think this is good for me.) Suffering from some shin splints, but it got better today (even though I ran a longish 5.5 miles).

Next week is "week -8" of the base B plan. That is: 4 x 4 + 6 + 7 = 29 miles, all easy.

I finished the week with a 6 mile "long" run. 25.71 miles for the week. Next week's target is 4 x 3.5 miles + 1 x 6 miles + 1 x 7 miles, all easy. (That is the second week in Pfitzinger's base building plan.) The 6 day weeks seem to work well. This week was harder though than last week, but I think this natural after a long break.

Change of plans (well, not drastically). Last week I ran 22.8 miles without feeling too beaten up. So this week I am jumping straight into Pfitz's base training schedule. That is, this week, 14 miles in 4 short runs and a 5 miler + a 6 miler = 25 miles. I can finish the base building by mid March, and I'll see it from there. If I want to run a good time before the hot weather comes, I might need to start the training cycle earlier.

Since Monday, I'm back to running. Being careful now, so I only ran two 3 milers. I will make some changes in my training methods:

- I will run during the day, trying to do it at lunchtime, at least until winter is over. To be honest, after living 8 years in the south, I wasn't prepared for the Louisville winter. This may have been one of the principal causes of my disappointing performances before my hiatus. So now I will run during the day, when it is still daylight outside, not that cold (I mean come on - running in 10 F?), and I can spend my evenings with my family. The challenge is to integrate it into the workday (showers, etc.).

- I will run 6 days a week (up one from 5). That way the workouts don't have to be absurdly long. Especially because

- I will run more miles. Trying to go under 20 minutes on thirty-some miles is hard. I will try build up to 40-60 mpw, like in marathon training.

So here is the long term plan:
Week of 12/27: 5 x 3 + 6 = 21 miles
1/3: 5 x 3.3 + 6.5 = 23 miles
1/7: 5 x 3.6 + 7 = 25 miles
1/14: 5 x 4 + 8 = 28 miles

Than maybe another buildup week, or immediately start the buildup program to 40 miles. By April, I will have a very solid base. By July, I will have completed a very rigorous training program. Meanwhile, I only plan to race in the Kentucky State Parks 5K series, which is cross country anyway, so there is no time goal, just some nice placement. So I plan to start to do road races after July, and meanwhile I will keep myself on a maintenance program. By the end of fall, I hope to have some nice 5K and 10K PRs. Then fold it again in mid-November, and start a new cycle after Christmas 2011. 2012 can be a year for half marathons and maybe a fall marathon (Indianapolis)? Then maybe in 2013 I could do the Derby Festival Marathon. Speaking of long term goals... :)

In case you were wondering about me: I am on a hiatus from running... I didn't really plan it, it just happened. First, I was struggling to get the runs in due to my crazier and crazier schedule. Then I had a few very disappointing runs, and I fell far from goals, and it looked like the sub-20 this year is hopeless - that was very discouraging. Then I had a week, when I traveled and worked basically day and night, and I skipped many days of running in a row. And just when I wanted to get back on schedule, the cold winter arrived to Louisville, and now we have 10-20 degrees pretty much every morning. That's when I decided to take a hiatus. I plan to start over in January with base building, hoping to get in form by spring. Winter races are out of the window (actually I skipped my Dec. 4 race). I hope to get in form by the spring cross country State Park Series.

Last night I had my worst interval training *EVER*. I warmed up for 2 miles, and then I wanted to do sub-4 minute 1000 meters. I was actually aiming for 3:55 - two weeks ago I did 7x600 at that pace, and though it was hard, I could do it. Yesterday, the first was OK, I ran 3:54, but in the second lap of the second interval, I just lost it. The strength left my legs, and my heart couldn't keep up. I slowed down to the last 200 meters so much that I finished with 4:04. I almost decided to go home, but then I changed my mind and decided to finish the workout. I had to give up on the pace and I just ran the 1000s by feel around my VO2 max. I am ashamed to admit that the last three intervals were ~4:15 each. That was the best I could do.

I have no idea what caused the problem. Maybe I'm not ready, or just don't have the physical capabilities to go under 20 minutes. I have had a lot of stress at work and in private life lately, but this had never influenced my running before. I also was so busy yesterday at work that I barely drank anything until 3pm, but then I started to hydrate like crazy, and I only ran at 10pm.

Before my run last night I was hesitating if I should do the prescribed 10K time trial or a 4-mile tempo. I decided to do something in between. Part of the reason was that the university track was locked again (grrr) when I got there. There is a 1/2 mile "cardio path" around the track, which is a winding, slightly rolling path, with one 14 foot hill in the middle. So I decided to warm up for 2 miles, and then do 6 miles at 7 min/mile pace.

My first half mile was at 6:30 pace, so I slowed down a bit, but my first mile was still 6:38. Then I started to knock down 7:0x miles. By the fifth mile I was quite tired, and it was 7:07, but I got myself together and my last mile was 6:57. Altogether: 6 miles in 41:50. This pace translates to 43:19 10K, which would be a PR, but it only shows how soft my 10K PR is.

Last spring I ran 42:06 on a track training session on 10K, but the track is definitely easier, and I was probably more fit, simply because I had longer training before that. I was also much more motivated. So I guess I should say again: I am where I am supposed to be.