VDOT 47.0

Completed a Cooper Test (12-minute run) on the treadmill at 9.2 mph and 1% incline covering 1.84 miles. That works out to a VDOT of 47.0. Next month's goal is to run 6:00 for a mile on February 26th at the NYRR Thursday Night at the Races at the Armory in New York.

Boring Update

Since getting back into things after being sick for 4 days I've had some really good runs. On my easy runs my HR has been much lower then even just a week ago and I had a nice tempo run on the treadmill yesterday: 3 miles at 7:24 pace.

First 3 Weeks of 10K Plan

The first 2 weeks were pretty solid, including my first interval workout in I don't know how long (10 years, at least). Everything was on the treadmill as it's been like 5 degrees out some days. We were in Florida for a brief vacation so I was able to start week 3 with my first 9-miler (ever!) in a nice 64 degree morning breeze around Boca Raton. The pace was negative the whole way and almost like a progression run ending at around 8:15 or so at the end. Got in an easy 5 the next day and then got sick. I always get sick during or soon after traveling so I'm going with that hypothesis (rather than over-training -- which I don't think was the case). That put me on the shelf for 4 days until a got in an easy 5 on Saturday to end the week at 19 miles. It was supposed to be 24 -- I missed the tempo run on Thursday -- but since this coming week is a down week I'll put the tempo run in this week.

December Recap

With a planned week off after my November 5k my weekly milage for the last week of November through December was 12, 17, 3 (caught the flu for a few days), 17, 15, 17. I'm going to start a 16-week 10k training plan with a Sunday long run tomorrow. I'm not really ready for racing indoors so I think I'm back to a 2-season year -- at least for this go 'round. I plan to run a mile at the last Thursday Night at the Races at the Armory in late February. Likely in heat 10-of-ten or something as I'll probably be lucky to break 6 minutes.