5 miles barefoot on treadmill (60 mins.; 12 min./mi.)

Easy treadmill run, trying to focus on 180 steps/min.  My right achilles is a little sore still, but barely noticeable when I take quicker steps.  The pain goes up the calve a little, but I hope it disappears with time.

7 mi. (1hr. 43mins.; 14:42 min./mi.) ascent: 1477'

I decided to get some "hill" work in.  I am trying to stay inside to avoid getting sick again, so I ran on the treadmill.  I started my warm-up (1 mi. barefoot) at 1% and increased 1% each mile until I was at 7%. 

AM: 5.5 mi. 52 min. (9:45 min./mi.) (W-U: BF 1 mi.) on Treadmill.

So I am at work.  This is the first long run since before I was sick.  I didn't have time to run it all at one time, so I split it up (11:45am and 10:15pm). 

PM: 3.5 mi. W-U: BF 1 mi. Total: 3.5 mi. 43:23 min. (12:24 min./mi.)

I ran both warm-ups barefoot.

3 mi. (29:17) (9:45 min./mi.) Quick Treadmill Run before Dinner

A long day of studying, so I barely had time to squeeze in a 3 miler before dinner.  I ran another mile for a warm-up barefoot.  My calves have been sore, but I can feel muscles in my legs that haven't been used in awhile.  I am short in mileage this week and was short in time today, so I picked up the pace to around 8 or 7 min./mi.  Only ran 3 miles but that will have to do.

Treadmill 5.5 mi. (67 min.; 12:18 min./mi.)

At work still (working 38 hrs. straight), so I ran on the treadmill.  Did my warm-up (1.25 mi.) and cool-down (1 mi.) barefoot.  Felt a little tight in my right calve, but I feel light and counted my steps (~160/min.).  Trying to shoot for 180 steps/min.

4 mi. (45 min.) (11:15 min/mi.) Cold forcing me indoors

So I decided recently to run more than I drive in 2011, but this latest cold front (single digits) has forced me inside.  I ran the warm-up and cool-down barefoot.  I plan on doing more and more of my running barefoot, especially when it warms up.  It felt good to get back to running.

Sick and new goal

Ok, I got another sinus infection.  I finally went to the Dr. and started my antibiotic.  This has led to me missing a week of running.  I have trouble sleeping at work (I'm a firefighter; it's ok) and tend to over train sometimes.  Hopefully, I will be able to run tomorrow to work.
This leads me to my new theme.  My goal for 2011 is to run or bike more than I drive.  This achieves two sub-goals.  First, it lowers how much I pay in gas.  Second, it forces me to get off my butt and put in the mileage.  I figure I have to put in 4,000 miles (~80 miles/wk).  This doesn't sound like a lot of driving, but the more I run/bike the less I drive.  Also, I'm not including when I take mass transit or when my girlfriend drives.

Dreadmill "Speed" 72:26 min.; 7.2 mi. (10:06 min./mi. w/ w-u, c-d, and recovery run between)

Getting used to ultra training.  Speed workout before meant sprinting or near it.  Now my speed workout is 800's at 7 min. pace...lol. 
W-U:  3 to 7 mph (2 min. ea.) 10 min. 0.85 mi.
           800m 8.5 mph 0.5 mi.
           400m 4mph 0.25 mi.
           800m 8.7mph 0.5 mi.
           400m 4mph 0.25 mi.
           800m 8.5mph 0.5 mi.
           400m 4mph 0.25 mi.
           800m 8.5 mph 0.5 mi.
           400m 4mph 0.25 mi.
           800m 8.5mph 0.5 mi.
           400m 4mph 0.25mi.
           800m 8.4mph 0.5 mi.
           400m 4mph 0.25mi.
           800m 8.3 mph 0.5mi.
           400m 4mph 0.5 mi.
           800m 8.3 mph 0.5 mi.
C-D:   6 to 3mph (2 min. ea.)

I was going to do 6 sets but ended up doing eight, so I'm happy with this workout. 

Fartlek 68 mins. 7 miles (9:48 min./mi.) 428' ascent

Started day off with Icing my battered legs for 20 mins. and doing my new habit (doing an exercise to take my mind off the freezing water).  350 3 lb. tricep extensions.  300 push-ups on knees aftterward

Decided to run before work, so went out for fartlek.  Started off slower and slowly picked it up.  Maybe it was cuz I didn't have my camelbak on or maybe it was because today was a lot less hilly than yesterday.  I felt good and opened it up a little.  I got a lot of funny looks.  Maybe because it is freezing out or maybe it is because I was wearing a scary clown neoprene mask.  Keeps my face warm without freezing up.

Long Hilly Run with some Lowden Stairs 2hrs13mins.10 mi. (13:23 min./mi.)1,908' ascent

203 steps

Felt like doing some hills and I was due for some mileage, so I drove over to Lowden (Oregon, IL).  The weather was descent.  My goal was to get as much elevation as I could get without compromising my pace too much.  I felt good as cars cruised past me on the country roads after I left the park.  I picked up the pace a little.  Those stairs really slow me down.  When you get to the top you can look at the Blackhawk statue and when you get to the bottom, you can look at the half-frozen river.  I had someone stop for the second day in a row asking me if I needed a ride..lol.  Clothing: compression leggings, spandex shorts, running shorts, adidas pants, ss shirt, light fleece, black neck warmer, hat, light gloves.  If I repeated this workout 9 more times, it would be equivalent to finishing the Leadville 100 in 27hrs15mins. (except for the thin air and the cold night)...I have a long way to go!
I iced for 15 mins. afterwards while I did 12 sets X 15 reps 3lb. back rows.  sounds wimpy but I tend to neglect my back and it ends up being  180 reps.