Author: Mark Allman

Had a bit of a dull ache in the knee later on Thursday, so a day off to let that subside was in order. That’s some sort of feedback. It was “just there.” Not a “pain,” really, but best to listen to it and respect it.

Today was a day for the bike. Temperature was around -12 and the wind chill was -27. Not worth going out into that for a single day’s run. The bike is just fine.

Today’s ride was 44 minutes on the indoor trainer. Weight was 145.0.

A colder early morning. Temperature was about 17 . The next few days are going to be distinctly colder. Whatever. The only impact is maybe adjusting the route to run. Don’t want to get to far away from home, just in case.

I decided yesterday to take a day off. Things aren’t feeling too bad. The goal is to keep it that way.

Today’s run was a 12.5 mile rolling hills route. Pace was 10:02. Weight was 145.6.

Snow, sleet and rain. No locusts or other plagues, though. I didn’t realize that it was coming down — had to switch gear to the more waterproof stuff.

Felt fine on the run. Not pushing too hard. Trying to get that “steady-state” feel. It is getting better.

Today’s run was an 8.05 mile rolling hills route. Pace was an even 10:00. Weight was 148.4.

Definitely a slow “recovery run” day. That’s what they’re for: get everything loose, work up a little sweat, get some work in, etc., but just relax and be patient.

Nice, “mild” (for late January) early morning. I did step into one divot — we’ll see if anything starts complaining later in the day.

Today’s run was a 5.24 mile hills route. Pace was 10:27. Weight was 146.6.

Long Run Sunday. A nice morning for it. Started off cool but the Sun came out and warmed things up. Today was also the first day in probably more than a year that I’ve taken a CamelBak.

Today’s run was a 17.33 mile rolling hills route. It’s the 12.5 route with a few miles further along some pretty flat roads. Pace was 10:13. Not ideal, but it’s a start. Weight was 146.2.

Had some back issues after Wednesday’s run, so I decided to scale the training back a bit. Rest day yesterday and a shorter distance today. Odd. I don’t recall any issues on the run.

On runs like today I’m focusing on upping the pace a bit. A slight increase in tempo and a bit more of a push on each stride. Distance first, then speed. Long runs are as much mental/patience training as they are physical. “Relax, you’re going to be out here a while.”

Today’s run was a 5.24 mile hills route. Pace was 9:38. Weight was 146.0.

Typical winter early morning. Temperature around 20 degrees and some black ice on the roads from a recent snow. That and some (now frozen solid) snow piles in the berms due from the snow plows.

A “head-down and get it done” day. I upped the steps/minute a bit on the last half to start getting away from the “just finish” mentality and get more into the “we’re out here to work” mentality.

Today’s run was a 12.5 mile rolling hills route. Pace overall was 9:53. The split time pace was about 10:07 and the last half was 9:39. Weight was 147.0.

A rainy, cold morning. Any lower and it’d be snow. Whatever. The gear does slow the pace a bit, but it’s more work and that’s what we’re out here for.

Today’s run was a 5.24 mile hills route. Pace was 9:55. Weight was 147.4.

Long run Sunday. Still taking it easy on the left glut/quad tendon. It’s getting better. I am gradually working the stretch a bit more each day. Like most things, persistence is the key to making progress. That and being stubborn.

Today’s run was a 14.74 mile somewhat rolling route. It’s the 12.5 mile rolling route with an extra out & back mile or so added at the midpoint. Pace was an annoyingly slow 10:21. Weight was 148.2. Time to start pushing a bit.

A damp, misting, breezy (in places) early morning for a run. I made sure to wear the gear that could be easily seen: sweats with reflective tape added and a waterproof, neon green Craft jacket. Never assume that a driver can see you. Wear the gear that guarantees that they will.

Today’s run was an 11.0 mile rolling hills route. I added a bit to the 10.6 mile route I’ve used for the past few years. Pace was 10:03. Weight was 147.4.