Week 7 - Week of December 13th

52% of goal! Thank you for your support!  I was excited to actually run the morning of December 14th because the forecast was a wind chill in the single digits!  I went to Road Runner Sports in North Brunswick to buy a neck warmer that I can pull over my mouth when I run.  It turned out that during that run, the wind chill was 4 degrees and the neck warmer actually made it too hot!  I had it down away from my mouth most of the time!

Week 7 - All runs at John A. Phillips Park, unless otherwise noted.

Dec 14, 2010 - Easy Progression Run - Wind Chill = 4 degrees! Felt great and actually warm with layering, gloves, neck warmer and skull cap.  The neck warmer was a bit too warm! Ran 6.20 miles in 44:36 (7:11 p/mi). Splits = 7:36, 7:33, 7:21, 7:18, 7:07, 6:27.
Weather - 20/04/42%; WNW19; Cloudy

Weight after run - 147

Shoes - Nike Zoom Elite4 (orange)

Dec 16, 2010 - Newton Hills Simulation Run at Marlboro Retro Fitness

Attempted the Ryan Hall's Newton Hills Simulation Run again in preparation for Boston's infamous hills that begin at around mile 16. It's a tough workout, but I know that I can do exactly what Ryan does, but not as fast! The 0% incline that I noted is supposed to be at 1% under Ryan's workout. Also, it calls for running a total of 16 miles before starting the hills, for good reason! I ran 9 miles, then got into the hill workout! I'll get there eventually! 7 miles in 56:00 (8:00 pace); 2 miles at 7:30 pace; then the following at the 7:30 pace! Mile 0.0 - 0.7 @ 3% incline Miles 0.7 - 1.7 @ 0% Miles 1.7 - 2.0 @ 6% Miles 2.0 - 3.4 @ 1% Miles 3.4 - 3.8 @ 4% Miles 3.8 - 4.4 @ 0% Miles 4.4 - 4.8 @ 6% (8.0, 8.1, 8.2, 8.3 mph for each 1/10th of a mile. Followed that with 0.2 miles in 7:30 pace and last mile in about 6:27. Cool down of 1 mile barefoot for about 12 minutes. Felt much better than the first time, but need to increase my mileage before getting into the hills.

Total mileage = 16

Weight after run = 146

Shoes - Nike Zoom Skylon (orange).

Dec 19, 2010 - Tempo Run.  Okay run.  Not feeling good after 5 miles.  Calves felt tight and unresponsive to go any faster.  Maybe it's the shoes?  I was still able to push a 6:19 last mile. Ran 10 miles in 1:08:12 (6:49 p/mi). Splits = 7:10, 7:01, 6:52, 6:55, 6:47, 6:42, 6:46, 6:52, 6:42, 6:19.

Weather - 20/18/60%; NNE8; Cloudy

Weight after run - 147

Shoes - Nike Zoom Elite4 (green)

TOTAL MILES WEEK 7 = 32.20