December and January Progress

Much of December was low mileage (20/week or so) but good progress in January.

Long runs so far...

12 Home to Allison Park in Englewood Cliffs & Back via TNC & PIP Trails
10 Around Pyramid Mt St Park
10 Around South Mountain with NJ Trail Running Group
10.7 One Loop of the Watchung Winter Ultra (conditions too tough for 2nd loop attempt)
9.7 On the Treadmill

Could be more of that treadmill thing as snow on trails now must be measured in feet!

Recent Week.. All on Treadmill at 2% incline...

Sat Off
Sun 90 Min Treadmill Long (9.7 miles)
Mon 50 Min Treadmill Recovery (5.3)
Tue 50 Min Treadmill 15-min warm up, 30 min Steady State, 5 min cool down (5.8)
Wed 50 Min Treadmill Recovery (5.3)
Thur 50 Min Treadmill w/ 3 x Hills (5.4)
Tue 50 Min Treadmill 15-min warm up, 30 min Steady State, 5 min cool down (6.2)

340 minutes / 37.7 miles

Goal of Steady State runs is to get HR in 155-160 range for the 30 minutes.

Tuesday's run was on a Woodway treadmill at the gym. 2% incline was too much on this one. I think this treadmill is actually harder even with no incline compared to running outside on road or track. It has a very sot feel and really absorbs a lot of energy. Friday's was on home treadmill and speed got up to 8.2 mph and HR up to 155 at end. So need to recalibrate for gym treadmill and can go a bit faster at home.

Goal is to get these Steady State runs down to around 6:35 pace (9.2 mph) by end of February.