Yea.....I'm not a consistent journal writer or blogger.   I have been working on the 'Cool Impossible' book training program  for the past 11 weeks.  I thought I would update in case someone was interested. The workouts have been very motivating and challenging at the same time.  Its nice that you can read a chapter in the book about the 'why' you are doing a particular run.  Some of the speed hill days have taken me back to childhood cross country days.   The coaches never told you why you had to do hill repeats, or, if they did, I wasn't listening then.   I didn't run them with the intensity that I have recently.  I think that I have been pushing my muscles to the tipping point of muscle fatigue and depletion.  When I got done on a few long run days I thought that I would be done for a few weeks, but after a day rest I was back on the road. A little sore but more than able to run some recovery.  The sprinting workout are the more interesting ones.  I don't think I've done a sprinting workout before this program in 20 years.  I definitely had some dormant muscles there.  Major muscle tightness after the first few sprint workouts, but now am very strong at them and not as worried about a muscle pull.   It will be interesting to see what my reset mile and 20 minute run test show in week 12.   My first 'Cool Impossible' is to run a sub 6 minute mile. My first test was 6:36.   Hopefully this will translate into a nice marathon pace in the 7:30/mi area.  

The weather has been cold and blustery lately, but the YMCA has nice treadmills and a small jog track to keep me on pace.    I have been cheating on my race buddies.....the dogs... hard to think about pace and rhythm (and the no. of hills run)  when you are keeping your dogs outta trouble.  

Starting week 6 Phase I.   Recovery run today.  Was stiff at the start.  Loosened up in middle, but some muscles got sore at the end.  I may have gone a bit far.   Weather has changed to cold, but got a good running jacket for Christmas.  Dormant muscles keep firing and getting sore and then recover.

I'm not much of a blogger, but still am working at the program.   Got the puppy on a leash...not so distracting anymore.  I think the fat burning is working more on the dogs then me.  They seam to be leaning up and I started feeding them more food at their meals.  Maybe I should let someone regulate me to a yard and ration food to me.  Ha.  Gained a few pounds over the Christmas break, but my mileage went up to 35 miles for two weeks before the recovery week 4.  I took some extra days off  for recovery...not as in shape as I thought I was and need to be in the middle of the workout rep numbers!  Listening to my body.. I think I have very weak lower back muscles that tighten and stress my IT.  Working hard on stretching and strengthening them as well as legs.  

I am really enjoying the mild seasonal weather.   Running in shorts in December in the Midwest is awesome. 

Been working on some strength exercises on hard running days.  My muscles started to relax this week. I took two extra days off from week one.  Over did some basketball coaching and was wiped out.  Much better week.  Quads are sore on todays recovery run from hill runs yesterday.   Checked my mileage and I am up to 22 so far this week.  Will see what the end of Phase I week 2 brings.   I am finding out that I have poor lower back strength.   Interestingly it manifests in ankle pain.  Must be a IT band issue.  Works itself out during running..... on foot in front of the other.