sub-3 or blow-up trying

7 miles on TM @ 8:27 pace. 

5 miles on TM @ 9min pace.

Got outside today...underdressed- 45 degrees at the start and close to 30 by the time I finished- very windy, but still happy to get one in outside.  9 miles @ 8:30ish pace. 

5 more on the TM at 8:27 pace.

Didn't have much time today, but was able to squeeze in 2-mile warm-up and 3-miles @ 6:22 pace on TM at gym.  Took a little extra push with my increased mileage this week.

Got outdoors and ran a slow 18-miler.  First 13 @ about 8:40 pace, stopped for water, and then did the last 5 closer to 9:40 pace.  Definitely felt a bit depleted at the end- running on tired legs, so satisfied with the effort.

Got the 24-hour flu on Sat, so was out for a couple of days.  Back on the mil today and did 12 miles- 2 warm-up, 6 @ 6:22 pace (1min break in the middle) and 4-miles slow at the end.  Felt OK. 

38 degrees out and sunshine!  Ran "Pie Hill" course and did 11 miles @8:20 pace- 13.5 miles total.

Ran 8 miles on TM, including 6min pace every other minute for 36 minutes. 

4 more @ 9min pace in the evening on TM.

Didn't have much time durning the day, so got 4 miles in on TM at the gym.

9 more on the TM at night- 8:40ish pace. 

50 degrees out!  Ran 11.8 miles @ just about 8:30 pace- from our house through the hills of Morris. 

Ran outside with Ed today.  We did a progressive run through w/fairly steep hills in the first half- from my house through Morris and past the gym.  First three miles were 8:20 pace and then we eased into an 8min pace until part-way through mile ten.  Mile 11 was 7:47 pace, mile 12 was a bit uphill at 7:38 pace, and then we did mile 13 slightly under 7minute pace.  Finished with 13.7 miles @ just about an 8min pace.

7 more miles in the evening on TM @ 8:20 pace.

40 degrees, so headed out and did the "Pie Hill" course- very steep hills:  1 mile warm-up, 400 x 22 (anywhere from 5:30 pace to 7min depending on placement of hill- .25 jog between), and 1.5 mile "cooldown"- 13.5 miles total. 

6 more on the TM @ 8:40 pace.

35 degrees out- made it outdoors again for an 11-mile run- just about 9min pace. 

4 more on the TM.

8 miles on the TM @ 9min pace- my achilles is a little sore from Monday's workout.  Need to keep a close eye on it.

4.25 more on the TM.

8 miles really slow today...achilles still sore, so being very careful. 

70 degrees out!  Plan was to attempt 20-miles, yet part way through I knew my achilles wouldn't be able to handle it.  Ran very hilly course and completed the first 9 miles just a tad bit over 7min pace (Morris route).  Ducked into the woods, hoping my achilles would do well on the trails- think it would have, but there was still too much ice around.  Pulled back out on the road and completed my run with 15 miles under my belt.  Might add 5 later tonight if I'm feeling ok. 

Snowing out, so did 10miles on the TM- 1 mile warm-up (8:30), 7 miles mp (6:48,6:48,6:48,6:39,6:39,6:39,6:39), and two miles cooldown (8:27,9:05)- 10 total.  Achilles have calmed down a bit after 2 days rest.

5 more on the TM @ 8:40 pace.

Snowing out, so did TM- 3 miles @ 9 min pace, 3 @ 6:58 pace, and the .25 mile cooldown.

Snowing again, so TM workout- 2 miles warm-up and then 6 miles @ 6:35 pace.

TM workout:  3 mile warm-up and then 8x800 @ 6min pace- 9 miles total.  Weird, achilles hurts less when I run faster.  Hoping I can get a long run in this weekend.

35 degrees out, but sunny...got outside and put in a 20-miler, 16 of them at slow, mp:  8-mile tempo (7:28,7:22,7:16,7:34,7:34,7:17,7:04,7:16), veered into the woods and drank a gatorade that had been planted, after 2-miles on icy trails, got back on the road for a 2nd 8-mile tempo (7:22,7:59,7:42,7:27,7:07,7:27,7:09,7:14), and then ran an extra 2-mile cooldown at closer to a 10min pace.  Felt satisfied with the run, especially considering the hills- 2,770 ft uphill and 2,740 down.  I'm wiped!!

Cold and windy out + I wanted to give my achilles a softer surface, so back on the TM.  Ran 3 mile warm-up and then 8-mile tempo:  4.5 miles @ 6:27 pace and 3.5 miles @ 6:22 pace to finish- 11 miles total.  The achilles felt much better after 2 days of rest. 

Didn't have time to run during the day, so did a TM workout this evening...3-mile warm-up and then 7-mile threshold run (6:27,6:00,6:27,6:00,6:27,6:00,6:27).  Wanted to alternate between fast and slow threshold for 6 mile and then cooldown, but felt good enough to run a 7th mile and faster pace.  Achilles continue to strengthen.  Feel a bit relieved since the marathon is less than 3 weeks out. 

45 degrees out and sunny.  Made it outdoors and ran the "Pie Hill" course- 13.5 miles @ 8:25 pace (1 of them mp just to keep that feel in my legs).  Finally starting to turn a corner w/the achilles issue- critically timing with Boston 2 1/2 weeks away. 

Snowing out this afternoon, so back to the TM:  2-mile warm-up w/2nd mile progressivly moving down to 6min pace, quick stretch, and then 3-mile tempo @ 6min pace, closing with 1-mile cooldown- 6 total and I think pretty close to 300 for the month.