7mi. (92:30; 13:13min./mi.) @ 65-80% HR(avg: 133bpm) w/ 1531’

Ran today's treadmill workout before class.  I need to put more elevation in my runs, so I mixed up the slope%.  01: 2%, 1-2:3%, 2-3: 2%, 3-4:4%, 4-5:6%, 5-6:5%, 6-7:7%.  My goal is 6600 feet for this 9-day segment.

PM: 14.45mi.(2:56:48; 12:14min./mi.) @ 65-80% HR (avg. 142bpm) w/ 795’ ascent (-9 to 7% grade)

So I ran out in the cold.  I've been on the treadmill too much, so I set out for an out-and-back 14-miler.  It was about 20 degrees and I ran with my camelbak full.  I ate a cliff bar about 5 miles into the run.  The hills wasn't so bad, but I walked a couple of the steeper ones to keep my heart rate down. 

Treadmill 2% (630’ ascent) recovery 6mi. @ 65% HR (~12:30min./mi.)(avg hr 120);

I started the day off at the gym in the sauna for an hour (150-158 degrees) and drank a whole gallon of water in an effort to ward off this cold, or whatever I have.  Later at 6pm, I ran a recovery 6 miles on the treadmill at 2% to simulate a 630' ascent.  I kept my heart rate around 120bpm, which happened to be around a 12:30min./mi. pace.  I put my recovery socks on for 3 hours later.  Not ready to sleep in them yet.

Treadmill Tempo 7mi. (73 min.; 10:25min./mi. avg.)

W-U: ran BF (1mi.) 1-2mi.: 10-9:40min./mi.; 2-3mi.: 9:40min./mi.; 3-4mi.: 9:31min./mi.; 4-5mi.: 9:13min./mi.; 5-6mi.: 8:57min./mi. C-D: ran BF (1mi.)  Didn't feel great today, so I took it easy.

6 miles (72min.;12min./mi.)1st 2mi. In Vbrm 5fingers 1% at 1.5mi, 2% at 2.5mi, 3% at 3.5, 4% at 4.5

I am trying to put some incline in my distance running, so I pushed the "incline" button. (528' ascent) Sauna 30mins. 168 degrees

Noon: 12.34 miles (2:24:20; 11:40min./mi.) w/ 715” ascent PM: recovery socks (6:30pm-8:30pm)

I decided to mentally challenge myself, so I ran around a 0.7mi. loop for the first 7 miles.  At one point I listened to the same song for a couple miles.  I call it monotomy training.  Afterwards I wore my recovery socks.

AM: Stairmaster 4.43mi. Level 6 (45 mins.;10:09min./mi.) 2120’ followed by 3x1min. sprints (4min. recovery)

So someone at work was using the treadmill, so I decided to hit up the stairmaster (it's been a couple/few weeks).  I stepped level 6 Pikes Peak for 45 mins.  It ended up being 4.43 miles with 2120' ascent. I then hit the treadmill up for some 1 min. uphill sprints (12% incline).  I ran them at 8.6mph(6:58min./mi.), 8mph(7:30min./mi.), and 7.5mph(8min./mi.) with 4 min. recovery rest.  C-D: BF 1 mi.  TOTAL: 5.6 mi.

5 miles (61mins.; 12:12min./mi.) on treadmill

Took it easy today.  Felt run down after long run yesterday and had some pain in right leg (also tightness on right pcl?), so decided to take it easy today to recharge for tempo workout tomorrow.  I ran the first mile barefoot.

10.7 mi. (2hrs; 11:13min./mi.) run outside w/ 626' ascent

In the morning I iced my legs for 20 mins. in my garbage can.  It was around 30 degrees today, so I decided to run to the gym for heat training in the sauna.  After around 5 miles I find out the sauna is being fixed, so I ran 1.5 miles on the treadmill before eating some pretzels and heading back home.  I finished my camelbak before heading back, so I filled it again.  I also ran with my backpack over my camelbak.  I felt run down afterwards, so I ate, put on my compression socks, and laid down for a bit.  I kept the compression socks on for 1.5hrs.

6 mi. (65 min.; 10:50min./mi.) "Speed Workout"

I needed to get a speed workout in, so I hit the treadmill.  I've been trying to run more barefoot, so I ran the warm-up barefoot.  Mile 1: 8min./mi., then 4mph (0.5mi.), and mile 2 @ 8min./mi., with another 0.5mi. at 4.5mph this time (4mph was too slow and the recovery was too long), last mile run at 8min./mi., followed by a cool-down (1 mi. barefoot).  I've been also trying to recover quicker to accomodate my increasing weekly mileage, so I wore my compression socks for an hour.  I plan to increase this over the next couple months.