Feb 22 2013

Streaking: An Accidental Habit – 69 Day consecutive Run Streak – Strength, Speed, Control.

2 1/2 Months. 10 Weeks. 69 Days.  410 Miles – Just as simply as my run streak started – unplanned – it simply ended. No plans, no regret. It just ended.  For 69 days I managed to drag myself to the gym at 5am before work on during the cold, dark winter days, or get out and run.  For 69 consecutive days I ran in some form, on the treadmill, in the mountains, on tracks, trails, roads, snow, ice, and even water as a way to keep fit and get through the holidays without gaining weight. As the streak progressed my fitness grew, my speed quickened, intensity during runs skyrocketed, my resting heartrate dramatically reduced and with the strength training I felt stronger every day.  

If I had to use only 3 words to define what this streak did to me, or taught me, or I got out of it, it would be: 

Strength, Speed, Control. 

Though I started off with no plan, no expectations but to try and not gain weight and maintain fitness while remaining injury free, What became apparent by the end, was with every single run I felt stronger and stronger, I got so quick, my cadence, my pace, my speed.  I became aware of how much I could control my body, especially nutrition. I craved what I needed.  I ate what my body craved.  I could listen and tell what sort of run my body needed, and how much rest it needed.  Even with running everyday, there were some easy recovery runs, and some hard fast runs, or long runs.  Towards 50 and 60 days I was generating quite a bit of discussion on this streak, and it was interesting to hear all points of views.  But before it ended I declared that when ever it ended I would be happy, because most importantly I was listening to my body.  On the 70th day, it was cold, I actually did go to the gym, did a few weight reps, and just didn't get around to a run, and felt my body needing a good rest before the big toll it would take next week on the Pennine Way (50-70 miles?) trying to survive in the frigid blizzard conditions in Northern England on the Pennine Way.  So that's how it ended.  I listened to my body.  It was time to rest, I came back the following Monday with legs raring to go, and still have that speed (8.3 miles under 1 hour).  Oh, and I got a six-pack out of the streak too! With all the strength and core conditioning I did and because every other winter I've gained so much weight it takes until mid-April to work off the holiday weight gain.  Not so this year.  This time last year I was 193 pounds! Today Feb 25, I am 176 pounds.  Bring on 2013.  Stay fit, stay strong. Stay in control. And as of mid April and May, I'm down to 165 pounds!!!!!!!!!!!!! Wow!

December 15, 2012 through — February 21, 2013.

I had never intended on a run streak, I just tried to get to the gym over the cold, dark, wet December England days, and ended up with a good habit!

I Do NOT Advocate Run Streaking!  I did not plan it. It just developed after a few causal runs, and I adapted to make sure I mixed in speed, hills, tempo, interval, long runs, and a lot of variation.  Also, Without a good foundation, it is easy to get injured.  If we don't use variety and rest specific muscles or systems, then we could set ourselves up for injury.   It needs to be right for you, the right time, and you must still listen to your body. 

In addition to running, I did a ton of cross-training, stairs, weight lifting, rowing, biking to strengthen my body. Lots of push-ups, extra weight lifting and at least 10-15 minutes of abs 3-4 times a week.

Israel's run Streak, Day by Day what I did:

December 15, 2012

Treadmill 2.5 mi 00:22 08:48 pace

First time in probably a year I went 5 days without running. I nearly forgot what it was like to run.

December 16, 2012

Treadmill 2 mi 00:17 08:24 pace

Short, good working

December 17, 2012

Treadmill 3 mi 00:24 08:00 pace

Really good working Monday morning, got into the run, but forgot my work clothes and had to go back home, wasting time I could have run!

December 18, 2012

Treadmill – 3 miles, and bike, run, row, swim. 3 mi 00:22 07:15 pace

Run, Bike, Run, Row, Bike, Swim, weights. First time ever doing all those in one workout, but did. Biked 10km in 21 minutes, ran 1.5 miles,did weight/arms training, biked more, rowed 2,000meters in 9 minutes, ran another 1.5 miles, and even went into a pool.

December 19, 2012

3.2 miles, outside daytime run, and 5 day run streak! 3.17 mi 00:2507:54 pace

3.2 miles, outside daytime run, and 5 day run streak!

December 20, 2012

Treadmill – Day 6 Streak 4.5 mi 00:40 08:53 pace

Nice slow run first 3 miles, then sped up to 9.0 and 10.1 mph last half mile. Plus weights upperbody afterwards.

December 21, 2012

4.6 mile, 7 day in a row run streak! ice cold flooding water. 7:40pace 4.62mi 00:35 07:40 pace

7Day run streak. Flooding and river running ice cold! 7:40 avg pace – Good run

December 22, 2012

Treadmill – 8 Consecutive run days. Short n easy. 4 mi 00:36 09:00 pace

Forced myself to get out of bed at 5:30am to keep streak alive. 8 Days in a row. Easy run.

December 23, 2012 5 Mile Progression Run – Start at 9:50 pace, work up to 6:15min/mile 5.2mi 00:43 08:16 pace

5.2 Mile Progression Run – 9:50 to 6:15min/mile Pace. 9 Day run Streak! Also did push ups and post stretching. Love some new Blue tooth earphones I have so I can run without the tangle of wire while listening to podcasts and music. It makes a difference in stride, dynamics of running efficiency, and relaxing while running quick.

December 24, 2012 Treadmill – Short, quick 3 miles and got a real streak going. 10 Days. 3 mi00:23 07:31 pace

10 Days in a row, run "streaking" is a good incentive to force yourself to not be lazy – but may not be the best for long term training as we need rest. Got to listen to the body. In this case, keeping it near 3-6 miles over the darkest winter months is very good for maintenance, keeping good running form, speed, maintaining high metabolism and preventing calories from adding up. This way when everyone is working hard to burn off the holiday food, I should be starting a bit ahead and heading into the new year with a high base/foundation for next years events. First race? Not sure, but possibly Annapurna 100km in Nepal March 9th. Who knows. Merry Christmas!

December 25, 2012 Treadmill – 11 day run streak, plus core & weight training after. 4 mi00:32 08:01 pace

Treadmill at gym on Christmas, & 3 hours of workout w/ Julian, core, strength, basketball, pretty much did it all. Great workout, will be sore tomorrow!

Gym – 10 min abs, 30 min weights, push ups, hard cross trainin

Great cross-training session at gym with hard weight training, core, arms, leg workout, plus basketball, boxing, and running

December 26, 2012 Treadmill again. Day 12 Consecutive Run 3 mi 00:28 09:23 pace

Ran in the evening, slow, just to get another day done. Did core and push ups this morning.

December 27, 2012 14X400m avg 1:26 per 1/4 mile, 5:28 to 5:45 pace with Julian 5 mi 00:3106:07 pace

14x 1/4 mile reps, sub 5:45 pace or 1:26/rep, 7 up hill, 7 down hill, even "slow" reps are quick:) 13th consecutive day running for me. Haven't done a track/speed session like this since October, so really enjoyed the session. Thanks Julian! 
1:30, 1:30, 1:27, 1:29, 1:27, 1:26, 1:23, 1:28, 1:23, 1:27, 1:23, 1:29, 1:21, 1:24. Even wore my bulky heavy trail/mountain shoes.

December 28, 2012 Treadmill – cut short 2.25 mi 00:20 08:57 pace

Was supposed to be a celebratory run after completing an exam, but was cut short by needing to go put a car in the garage, shop for maintenance.

December 29, 2012 Treadmill – 15 Day Run streak! 4.5 miles before 12 hour work day 4.5 mi00:39 08:39 pace

15 Day Run streak! 4.5 miles before 12 hour work day. 47 Push ups, 120 sit ups. 
Listen to Design Matters podcast.

December 30, 2012 Treadmill – Progression run 5 quick Miles, 16th Consecutive Day Run. 5mi 00:40 07:54 pace

Speed up each mile, to 6:53 last one. 5mi in 39:31. 16th consecutive day running. & 47 push ups and 140 crunches and sit up exercises. 5 more days it it becomes an actual habit right?

December 31, 2012 Treadmill end of year 5K | 21:39 plus 10min Core Session, weights 3.1 mi00:22 06:59 pace

Got 21 mins in the morning? Run a 5K. Mile splits 7:23, 6:58, 6:37. 17th consecutive day running, End of the year run. Add 10 minute core/abs session plus pushups with weights.

January 1, 2013 Treadmill – Day 18 Streak – 3 easy miles, runner with weight lifting problem3.5 mi 00:30 08:34 pace

5am no alarm wake up on New Years to keep run streak Day 18 alive? Oh yes. easy. & 65 push ups, plus heavy weight lifting. Core/abs too. Wonder if I'm a runner with a weight lifting problem? Think I might be getting borderline too much muscle for long endurance running. No, just kidding. Better than eating all holiday months and putting on weight. This is the fittest New Year and lightest I've ever been since the 90s. 2013 Jan 1st weigh-in: 178.0 pounds.

January 2, 2013 8.3 Mile Tempo Run with David. 6am. Shows my weakness on Hills 8.34mi 01:07 08:02 pace

Tempo Run with David. 6am. Showed my weakness on Hills. Only managed 8:05pace, should have been 7:00min/mile avg. But great to get out on Day 19 of my run streak and do this long tempo run. Afterward David said it so rightly, "The great thing about running is, it doesn't lie to you, it shows your weakness, where you need to improve." And he is right! I need to work on sustained running up hills. Mountains I'm good at climbing, amazing. But running short hills, apparentenly I'm so weak, can't maintain momentum.

January 3, 2013 Gower, Coastal Trail 7.0 miles, foggy, trails 7 mi 01:09 09:51 pace

Foggy nice Trail run on some rocks, mud, hills, but true Coastal Path. Great way to start the hear with trails

January 4, 2013 Gower – Rhosili Beach 1 mi 00:10:00 10:00 pace

about 1 month ago

January 5, 2013 Treadmill – barely awake, but did it 2 mi 00:20 10:09 pace

70 push-ups then a jog on the treadmill for 2 miles, just to get it done. Must not have been awake fully cause I barely remember :).

January 6, 2013 Treadmill and Stair master 2 mi 00:20 10:00 pace

Grudgingly drug myself to another early morning workout. 1 mile on treadmill and 60 floors climbed on stair master while reading a book/course on data visualization

January 7, 2013 Treadmill – Morning quick run 7-9mph 2 miles 2 mi 00:16 08:13 pace

8:14/mile 2 miles in the morning, plus 81 push ups, weights, now for part II at running club: 1 Mile reps coming at you next.

 4xMile Repeats, Welcome to 2013, Serious Training has commenc 6 mi00:44 07:20 pace

6:28, 6:57, 7:05, 6:50 times for each of the Mile reps tonight. I felt like I had no quick leg turnover. Candence was out of sync. First time back at the club in a month, and it showed. Regardless that this is my 4th consecutive week of running everyday, It's no match for specific, targeting, goal orienting TRAINING! Perfect Training makes Perfect Running, and my daily 3-5 mile runs made me a good 3-5 mile runner who did lots of weights and core training. Now the serious training starts. In case you may or may not know, My next race will be in March at a distance of 50km in either Nepal or Hong Kong. Then Transvulcania 83km 50 mile in La Palma, Canary Islands, Spain in May. 
Training is geared to those races from here on out. Let do this. Today is a rough start, but it only gets better, harder, and more rewarding once we think of that goal. Finishing those tough ultramarathons.

January 8, 2013 Treadmill – Fast, Plus 20 minute abs/core workout. 2 mi 00:14:3907:19 pace

7:19/mile 2 miles on treadmill, plus 20 min abs/core workout. Spain tonight, running in the mountains near Granada next 3 days.

about 1 month ago

January 9, 2013 Lord of the Rings 18 mile Mountain Run, Spain 18 mi 04:04 13:33 pace


18 Mile Mountain Trail Run in Andalucia, Spain. Amazing. Windy. Rocks, Sunny. 4,000 ft climbing, 4,000 defend. Perfect. Loved every bit of it. Sun but some hazy cloud keeping air temp low. Very strong cold wind from east passing over Sierra Nevada snow, hard to stand up on the top saddles. Frost in the shadows but none on the high ground this time. Done with Israel, Eric,Paul and Ratata.http://connect.garmin.com/course/2677768

January 10, 2013 15 Mile Lake Bermejales run in Spain, Sunny, Hard, 33 miles 2 days. 15.3mi 02:48 10:58 pace

http://connect.garmin.com/activity/260482865 | 33 Miles in 2 days. 27th Consecutive Day Running. Very hard to get going cause I'd eaten so close to the start of the run and I was so sore from yesterday's 18 mile… Plus I was worried I only had 2 gels for the whole run! Burned 2,000 calories in 3 hours and consumed 200, now that takes skill…. or dumb luck! Great run, ended with super hot sun shining down.

January 11, 2013 5K Around Alhama de Granada exploring Day 28 consecutive run 3.1 mi

Needed to keep run streak going day 28, 5K around Alhama de Granada recovery run after 33 miles last 2 days in the mountains and trails. 
Flying back to cold snowy England now

January 12, 2013 Treadmill – Sat morning 5K run, 91 push ups, 15 min abss 3.1 mi 00:2407:42 pace

‎91 push ups, 15 minute abs and a 23:33 minute 5K run. Great Sat morning workout & Day 29 run streak.

January 13, 2013 Treadmill, 5K 23:33, Day 30 Run Streak! And 99 Push ups, weights, core 3.3 mi 00:25 07:25 pace

Treadmill, 5K 23:33, Day 30 Run Streak! &99 Push ups, weights, core for 15 minutes, Never felt better. I had never intended on a run streak, just tried to get to the gym over the cold, wet December days, and ended up with a good habit! Really liking the Push up App, and doing the Core exercises, extra weight lifting and at least 10-15 minutes of abs 3 times a week. Also, a 53 mile week with quite a variety of running I'm very happy with.

January 14, 2013 Treadmill – Stairmaster, 2 mi 00:19 09:30 pace

Nice easy recovery run, not a lot of time, was reading some documents and learning. Did a couple weights. Good to do the stairmaster again.

January 15, 2013 Treadmill – 2 mi 00:20 09:46 pace

Push up test – 46 in 1 minute, Treadmill & Elliptical machine. Nice easy recovery.

January 16, 2013 8 Mile, 3 Hill reps, fast running, strong, Day 33 run streak. 8 mi 01:0307:51 pace

Freezing cold, but very quick & strong 8 miles on hills, ice. Run streak is working! Sub 8 min miles all around, never felt stronger before in January, might have had to do with the 50 miles last week and time in the mountains… Training is great!

January 17, 2013 5K Snowy Trail Nene Path – Day 34 Run Streak. 3.1 mi 00:27 08:50 pace

Day 34 Run Streak, Go out for a trail run in some snow. 131 Push ups before running. Great weather!

January 18, 2013 Treadmill – Waendell 3.1 mi 00:24 07:44 pace

Got in a quick run before the snow came! Also did some good weight lifting and some cycling. Very good smooth running style. Wish I had time to run longer, felt I could do 10 miles if I had the time.

January 19, 2013 Treadmill – Stairs, and 30 minute snow shovleing at home 3.2 mi 00:2909:03 pace

Ran 3 miles, climbed 125 floors, shoveled snow for 30 minutes-that counts right? 
Day 36 Run Streak Kept alive. Shoveled snow all day yesterday and again today for 30 minutes at 5:30 am. Then gym, then 12 hours of work!

January 20, 2013 Treadmill – 7.5 Miles (Day 37 run Streak) 75 push ups, 7 pull ups, bench press 7.5 mi 01:05 08:39 pace

Treadmill in "marathon mode" 8:39/mi, easy 7.5mi run, Day 37 Streak. 75 push ups, 7 pull ups. 4:50am wake up, long workout before 12 hour work day! On the treadmill, 7 miles just seemed so easy…. Need to get outdoors for some much longer runs, or some good interval/speed sessions. And it keeps on snowing out, but it hasn't stopped my streak yet. Will see what tomorrow brings. One day at a time.

January 21, 2013 Day 38 Consecutive Run – 5k and snow shoveling 3.1 mi 00:27 08:40 pace

Snow no problem 5k on treadmill Day 38 running plus 1 hour shoveling snow, as arms workout!

January 22, 2013 Morning easy treadmill – Day 39 Run Streak 1.5 mi 00:13:00 08:39 pace

Worn out from 3 days of shoveling snow, and long work hours, felt needed to rest and take it easy and do a better quality workout (long run) tomorrow. Still on run streak though, so yippee! Got to double check, think it's Day 39.

January 23, 2013 Nene, Stanwick Trail, Packed Snow, 40 Day run Streak! 9.11 mi 01:1608:19 pace

Fastest and longest snow run ever, 8:20 pace for 9 miles running strong, 40th consecutive day of running. Nice trail with the packed snow, Really enjoyed seeing the miles tick by and keeping a fairly consistent pace. Three layers of clothes to stay warm, all in all a great training run, think I'm supposed to run again tonight:)

2nd snow run of the day.. Hard work!15 miles total. 5.9 mi 00:5108:39 pace

Hard work! Running in snow, 15 miles total today, 9 this morning, 6 tonight. Feel the soreness in the abs. But still it was tough, different running technique, lifting the legs higher, landing on feet different, very good for good form running. Loved it! Also, I think the coach was secretly contracted to have the runners pack down the snow of the entire park, all we did was run in circles and zig zags all through a field of snow.. who knew you get 6 miles running in that… Free labor I guess.

January 24, 2013 Stairs, 80 Floors, Treadmill Climb, Plus 2 hours weights 2 mi 00:2009:45 pace

Long strength and conditioning Session. http://www.youtube.com/watch?v=EmsR1oZysOo 150 pushups, 60-60 revers incline plane with 25 lbs weight sit ups, bench press 3×10 at 135lbs, and too much more to mention.

January 25, 2013 Circut Training – 1 hour full session, sprints 1.5 mi 00:10:00 06:40 pace

1 Hour Cirucut training every muscle in upper body is sore after yesterday's 2 hour strength training and today's session. Liked the sprinting up and down court between circuit exercises.

January 26, 2013 Treadmill, more or less walking speed. 2 mi 00:29 14:30 pace

Muscles so sore from circuit session last night and weight training/strength conditioning the day before. So just got on treadmill and kind of walked.. but stayed on for a full 2 miles while reading. Not sure if this counts or not, but at least was at the gym at 6:30am Sat morning

January 27, 2013 Treadmill 11 Mile Long Run, Progression Run before work. 11.1 mi 01:3008:04 pace

11 Mile hard long run before 12 hour work day, now that's Endurance. 1,573 Calories burned. Started slow 7.1mph for 1 hour, then 8.1mph 29 minutes. Pace was progressively quicker as time went on, First hour 8:31 min/mile, then 7:24 min/mile for last 4 miles. Pretty good run, hard to keep at it, but did.

January 28, 2013 Treadmill, Short fast morning run. 3.2 mi 00:24 07:30 pace

Jumped on the treadmill at 6am do do a quick 3 miles and read some ppt files. Great run, done quick, get changed and off to work. Tempo run later this evening.

Cycle on the bike over 1 hour, 27.1 km 01:06 15.3mph pace

Had already run 3 miles in the morning, 3 miles before the 1 hour bike ride. 
Bike settings were level 10 for 10km, then level 15-18 for standing for 5km, sit at level 8 for 5km, stand the last 7km sweated so much I thought the were going to kick me out! THen went and ran some more! This was part of 2= hour total working out today.

January 29, 2013 Half Marathon Training Run, 13.1 Miles after work, only water Day 46.13.1 mi 02:04 09:28 pace

Day 46 run streak, a Half Marathon, carrying a pack, only water to drink, 13.1 miles against the wind, nice weather, cold rivers running through 9:27 avg pace, 2:04:05 ran out of energy at the end, but was trying to make it home from work before dark. Felt strong, surprised myself after yesterday's tiring workout, just keep going. Next time will break 2 hours, and not carry so much weight in pack. Felt great for only having a little water during the whole run. 1825 calories burned. 
Mile Splits: 
1 8:10 
2 8:29 
3 9:31 
4 9:40 
5 8:58 
6 10:02 
7 9:52 
8 9:41 
9 9:43 
10 10:17 
11 8:29 
12 9:46 
13 10:17 
.1 1:10.4

January 30, 2013 Hill Reps, fast, strong, Smooth running up hill, tempo pace 6.51 mi 00:5007:45 pace

30 Min Hill loop, Running sustained tempo pace 7:00 pace even up hills, felt so strong and effortless! After a 13 mile bike ride earlier in the day. Faster, stronger, higher. Very nice sky full of stars out tonight. Keep on Running.

13.1 mile ride to get car. Sunny, 15.8mph avg. 13.11 mi 00:50 15.8mph pace

Nice 13.1 mile ride with mountain bike, 15.8mph – Sunny, breezy, a bit cool, but perfect weather for cross-training! Will run tonight!

January 31, 2013 14 mile Sunny, muddy, trail and road run, Windy, High Volume week 14.02mi 02:19 09:55 pace

Tough 14miles – mud, trail, wind, sun, great run! Slow in mud, quicker on the road, feeling strong sill on Day 48 consecutive running. 42 miles in 4 days this week, plus 30 miles biking. Thanks Elaine for the long run today. 
Video of the route/run to be posted on my YouTube Channel by tomorrow morning for (Week 5) training in 2013. Keep on Running.

February 1, 2013 400m Track 1.25 mi 00:08:40 06:55 pace

Tried to do some track workout, didn't have a lot of time, was babysitting and running at the same time, so did 1 lap, waited a bit, did another, was surprised at how much my body forgot how to run on a track! I was quick, but Felt so slow! It just takes more practice and training on the track, I def need it.

5×400, distracted, was trying to get some stuff done, needed to run. 1.25mi 00:08:28 06:44 pace

Watching my boy on his bike, trying to register a car, and do some laps on the track, all at the same time…

February 2, 2013 Treadmill – plus stairs and stretching 1 mi 00:11:00 11:00 pace

Was so tired, barely dragged myself to the gym, did a lot of stretching, just 1 mile on the treadmill then stairs and called it a day.

February 3, 2013 Treadmill – Stairs 1 mi 00:12:00 12:00 pace

Still sleepy and not motivated to run much, so just did treadmill and stairs to 1 mile.

February 4, 2013 Treadmill – Refreshing 3 mile Monday morning run 3 mi 00:23 07:47 pace

Who would have thought 5 hrs sleep would be refreshing? Took it easy this weekend only running 1 mile per day to keep streak alive, but resting from the high volume earlier in the week. Felt so refreshed on this morning's run, can't wait for the hard 1km reps this evening's workout.

6x1000m reps at 6:06 to 6:40 pace with wind and cold. AWESOME 6.32 mi00:44 06:58 pace

6.3 MILES IN 44 minutes at 6:59 pace is good that includes warm up and cool down. Session was 6x1000m reps. Distance was a bit long on the reps, but pace was 6:40, to quickest of 6:04 for 1000m. So I'm not sure this 53 day streak has anything to do with my running right now, but I feel so strong, like I'm doing everything right, mixing variety, cross training long runs, rest runs, speed, track, hills, core, weight lifting.. tonight it was like I wasn't even trying to run, just felt so smooth and so easy, effortlessly running 6 min miles I don't know. Maybe just had a good day. I ran 3 miles this morning at 7:30 pace I think too.

February 5, 2013 Treadmill – local gym, Keep on running 2.8 mi 00:19 06:47 pace

Either the treadmill settings are wrong, or 6min miles are getting too easy. I think the treadmill was off, set it to 15 and 16km per hour, and it didn't feel that hard, but have learned to judge my pace lately by how far my feet come up towards my back almost upside down parallel to the ground (not perpendicular when going slow). Either way, I ran hard on my toes real quick, for about 19 minutes and went back to some more biking and core exercise.

February 6, 2013 Run home from Woodford, muddy, didn't like route. 5 mile trail 5 mi00:45 09:01 pace

Still mud on the Nene Trail, 1st miles difficult until the railroad path, then it was fine. Was thirsty:) Day 55 consecutive running in a row. 1 More run to do tonight.

7.3 miles Hill reps,, 12 miles today. Day 55 Consecutive running streak.7.37 mi 00:58 07:55 pace

2nd run today, 7.3 miles with hills running hard, overall 8:00min/mile, 5 this morning. Cold startning out, quick warm up, quicker hill session, and good cool down. All in less then an hour. 12.3 miles total for today. Training is going good! Day 55 Consecutive running streak.

February 7, 2013 15 Mile Training Run, Slow going, much more work to do. Day 56 running15.01 mi 02:32 10:06 pace

5 Mile Training Run, Slow going, much more work to do. Day 56 running. cool, cold weather, with nice sun shining, but mentally couldn't get my legs to run quick. Got the 15 miles done though.

February 8, 2013 Short Track Workout, Day after a 15 mile Run. Speed 3.13 mi 00:1906:13 pace

1600m, 1200m, 800m 400m (1:19 lap 5:16 pace). Track Training in heavy Trail Shoes at 6min/mile pace! From a dead cold, started with 1:39 laps to a 6:48 first mile. rested 40 seconds, ran 1200m 4:48, 800m 1/2 mile in 3:04. 400m in 1:19! Did an extra 800 min about 2:55. Not bad to keep day 57 consecutive running in a row! And after a 15 mile very slow run yesterday.

February 9, 2013 Treadmill – Day 58 Consecutive Run Streak 8 mi 01:03 07:52 pace

8 miles at 7.6mph (7:52pace) on treadmill before work, Plus weight lifting, 50 plus miles this week running. First 4 miles at 8:28 pace, 2nd 4 miles 7:20s pace. Good warm up for the day.

February 10, 2013 Treadmill – Recovery 1.5 mi 00:15:00 10:00 pace

Got to the gym very early, was on the treadmill by 6am, but not in the mood to run, so took it easy, stopped at 1.5 miles, and did an hour of streching, and some yoga.

February 11, 2013 Treadmill – Stairs 3.1 mi 00:30 09:40 pace

Stairs, Climbed 133 floors, while reading and listening to lectures.

Interval Training, Speed, 6 min miles, on fire! 7.1 mi 00:49 06:56 pace

Turned a few heads running at 6:00min/mile pace on a few intervals, felt on fire tonight. Warmed up 1 mile on track before everyone else, will start doing that normally now. Once I got into the session, it was like a mental button was turned on and took off like a bullet and said catch me if you can…. JK. Confidence builds on itself. People started asking who I was, and if I'd run much before… I said a few miles:) 
5 of 100m shuttle runs run at 4:50 pace:) Fun! 34 degrees F, 1 degree C.

February 12, 2013 Treadmill – Stairs 1 mi 00:08:09 08:09 pace

What? Only 1 mile run today? yes, that was it. Plus rowing and weight lifting and about 17 pull ups for the evening. Tired legs.

February 13, 2013 Morning 5 mile to stretch meeting with a visiting friend. Day 61 Run Streak5.56 mi 00:58 10:24 pace

Day 61 Run Streak, caught up with friend visiting from US, and ran around Raunds. Good 5 miles to warm up and get outside. 2nd run later tonight:) It's freezing cold out!

Fast Steady Run – 8.2 Miles – "Hello, you're too quick for this group!" :)8.2 mi 01:02 07:35 pace

Heard on today's run: "Hello, wow, hi, you're too quick for this group:)" Day 61 Run Streak – Steady running, we were 'let go' to go ahead between 4.5 and 6 miles I looked down and we were cruising at 6:10 pace for a full mile well ahead of everyone. I only found out after that – two groups combined and I'd beaten everyone from the quicker group too… so yeah, fun stuff. 13.8 mile total today. Still freezing and 31 degrees F / 0 C

February 14, 2013 Half Marathon Training Run-Negative Splits-Day 62 Run Streak-9mi 2 warm up! 13.11 mi 01:59 09:04 pace

Half Marathon Training Run-Negative Splits-Day 62 Run Streak-9mi 2 warm up! Sore after the 13.8 miles yesterday, and pushing it a little in the evening Steady run session, so took about 9 miles to warm up today, felt good, then knocked out some sub 8 min miles to finish a Half Marathon Training Run under 2 hours. Yahoo! 1:58:58. Hilly run too.

February 15, 2013 – Day 63 Streak Short run in the sun, frozen river waters. History lesson for viewers 1.78 mi 00:18 10:02 pace

Responded to Andy Bruce's challenge on camera, gave a history lesson of the town, good day to video a short run, Day 63 Run Streak. Week 7 video.. soon.

February 16, 2013 – Treadmill – Stairs 1 mi 00:09:00 09:00 pace

Easy Stair climb, treadmill for 1 mile, and a yoga stretching session. Felt good after the weight training and pull ups last night.

February 17, 2013 – Treadmill – Progression Run 2.25 mi 00:20 08:53 pace

Start at a snails pace, speed up to walking, then jogging, then running, then sprinting the last 3/4 mile at about 9.6mph. Just enough to stimulate the legs so they don't forget quick repetitive memory, and still get a bit of rest. 15 minutes of stretching and yoga after.

February 18, 2013 – 8 Miles – Hill Reps – Strong and Fast. Too easy. 8.2 mi 01:02 07:33 pace

Hill Rep Session, 8.2 miles just over an hour. almost seemed to easy, 6:30ish pace on the hills. Did 1 mile on track before the session, then 2.5 miles out to the hill, 2 miles of hill repeats, 2.5 miles back, and finished off with a 800m track cool down for a total of about 8 miles in an hour. Temperature still freezing..

February 19, 2013 – Take that! Negative spits, 15.6 Miles, Long run home, 1:55Half Marathon Training Run 15.6 mi 02:18 08:52 pace

Goal: sub 2 hr, Half Marathon training run home. Result: 1:55. Then continued on to run 15.6 miles total just so I could run out of energy. First 1 hour 6.56 miles exactly on pace with 2 hour time. Then I took off on fire quickened my cadence and hit the half marathon in 1:55. Continued on so my body could experience a "bonk run" with no calories and continue pushing after hitting the wall where I did at 14.5 miles. Powered through hungry and cold and depleted of any energy, Finishing 15.6 miles in 2:18 and very happy to finish this distance after working all day, and after burning 1,607 Calories. Consumed: 130 calories, 8 oz of gatorade, that's all! 2 hours and 18 minutes of running on just 8 oz of liquid! Good training:)

February 20, 2013 – Cold, slow 13.5 mile bike ride 13.52 mi 01:07 12.1mph pace

Recovery Bike ride, very cold, wasn't expecting to freeze! But did the 13.5 miles to get my car. Heart Rate 127-147bpm.

7 Mile Interval/Tempo run, 4x10min @10K race pace. Day 68 Streak 7.25 mi 00:50 06:51 pace

Speed & Endurance. Tempo. 7.25 miles in 49 minutes, (6:54 avg),+13.5 biking,+4 hrs walking London. Rush to training straight off Train from London after walking around 4 hours on tired legs, and from biking 13.5 miles this morning, and the 15.6 miles run yesterday. Still going strong. Tonight, .6 mile warm up, then 4 times run for 10 minutes at 10K race pace. Took a while to warm up, but had a 6:30 and 6:20 miles. Last rep, ran 1.5 miles in 9:40. Temperature, 0 C, 32F. Freezing. So cold! Endurance, and Speed. Day 68 Run Streak. Keep on Running.

February 21, 2013 – Treadmill – plus weights, bike, core, strength – Day 69 Run Streak 3.1 mi 00:21 06:49 pace

Fast 5K run in 21 mins run after weight training, 5km biking, core, strength conditioning – at local gym. Day 69 Run Streak.

February 22, 2013 – Gym – Light weight lifting

February 23, 2013 – Gym – Stretching, some yoga

February 24, 2013 20 minutes of core – abs, push ups and sit ups 00:20

February 25, 2013 – Tempo – Quick group, 35 min sustained, 6:51 warm up, cold 8.3 mi 00:59 07:09 pace

8.3 miles in 1 hr. Fresh legs, 6:51 warm up mile on track, plus 35 min hard tempo sustained pace session, & some intervals & pick/ups on the way back. Warm up on track was so smooth, then slow warm up with group followed by fast 6:51-7:07 pace next 5 miles, finishing with hard effort and 1/4 mile intervals. 8.3 miles under 1 hour! Weight check: 176 pounds. Temperature, still freezing. Rest of week plans: Pennine Way Dufton to Bellingham, crossing over Hadrian's Wall in winter ice/snow conditions… 50-70 miles. Bring it on!


Run Streak Mileage Daily Mileage 2012-2013
Streak Day Date Day Miles Monthly Weekly
1 15-Dec-12 Saturday 2.5 31.4  
2 16-Dec-12 Sunday 2.0 33.4 4.5
3 17-Dec-12 Monday 3.0 36.4  
4 18-Dec-12 Tuesday 3.0 39.4  
5 19-Dec-12 Wednesday 3.2 42.5  
6 20-Dec-12 Thursday 4.5 47.0  
7 21-Dec-12 Friday 4.6 51.6  
8 22-Dec-12 Saturday 4.0 55.6  
9 23-Dec-12 Sunday 5.2 60.8 27.49
10 24-Dec-12 Monday 3.0 63.8  
11 25-Dec-12 Tuesday 4.0 67.8  
12 26-Dec-12 Wednesday 3.0 70.8  
13 27-Dec-12 Thursday 5.0 75.8  
14 28-Dec-12 Friday 2.3 78.1  
15 29-Dec-12 Saturday 4.5 82.6  
16 30-Dec-12 Sunday 5.0 87.6 26.75
17 31-Dec-12 Monday 3.1 90.7  
18 01-Jan-13 Tuesday 3.5 3.5  
19 02-Jan-13 Wednesday 8.3 11.8  
20 03-Jan-13 Thursday 7.0 18.8  
21 04-Jan-13 Friday 1.0 19.8  
22 05-Jan-13 Saturday 2.0 21.8  
23 06-Jan-13 Sunday 2.0 23.8 26.94
24 07-Jan-13 Monday 8.0 31.8  
25 08-Jan-13 Tuesday 2.0 33.8  
26 09-Jan-13 Wednesday 18.0 51.8  
27 10-Jan-13 Thursday 15.3 67.1  
28 11-Jan-13 Friday 3.1 70.2  
29 12-Jan-13 Saturday 3.1 73.3  
30 13-Jan-13 Sunday 3.3 76.6 52.8
31 14-Jan-13 Monday 2.0 78.6  
32 15-Jan-13 Tuesday 2.0 80.6  
33 16-Jan-13 Wednesday 8.0 88.6  
34 17-Jan-13 Thursday 3.1 91.7  
35 18-Jan-13 Friday 3.1 94.8  
36 19-Jan-13 Saturday 3.2 98.0  
37 20-Jan-13 Sunday 7.5 105.5 28.9
38 21-Jan-13 Monday 3.1 108.6  
39 22-Jan-13 Tuesday 1.5 110.1  
40 23-Jan-13 Wednesday 15.0 125.1  
41 24-Jan-13 Thursday 2.0 127.1  
42 25-Jan-13 Friday 3.5 130.6  
43 26-Jan-13 Saturday 2.0 132.6  
44 27-Jan-13 Sunday 11.1 143.7 38.2
45 28-Jan-13 Monday 8.2 151.9  
46 29-Jan-13 Tuesday 13.1 165.0  
47 30-Jan-13 Wednesday 6.5 171.6  
48 31-Jan-13 Thursday 14.0 185.6  
49 01-Feb-13 Friday 2.5 2.5  
50 02-Feb-13 Saturday 1.0 3.5  
51 03-Feb-13 Sunday 1.0 4.5 46.33
52 04-Feb-13 Monday 9.3 13.8  
53 05-Feb-13 Tuesday 2.8 16.6  
54 06-Feb-13 Wednesday 12.4 29.0  
55 07-Feb-13 Thursday 15.0 44.0  
56 08-Feb-13 Friday 3.1 47.1  
57 09-Feb-13 Saturday 8.0 55.1  
58 10-Feb-13 Sunday 1.5 56.6 52.13
59 11-Feb-13 Monday 10.0 66.6  
60 12-Feb-13 Tuesday 1.0 67.6  
61 13-Feb-13 Wednesday 13.8 81.4  
62 14-Feb-13 Thursday 13.1 94.5  
63 15-Feb-13 Friday 2.0 96.5  
64 16-Feb-13 Saturday 1.0 97.5  
65 17-Feb-13 Sunday 2.3 99.8 43.15
66 18-Feb-13 Monday 8.2 108.0  
67 19-Feb-13 Tuesday 15.6 123.6  
68 20-Feb-13 Wednesday 7.2 130.8  
69 21-Feb-13 Thursday 5.0 135.8  
  22-Feb-13 Friday      
  23-Feb-13 Saturday      
  24-Feb-13 Sunday     36

GORE-TEX® Transalpine-Run 175 Miles – 4 countries – 2011 —- something to keep you motivated..:)


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