I just felt like running

8:09 pace.  Nice weather- sunny, high 40's-low 50's.  Scouting out 5 mile course for new race in May. 

Starting base training for ING Georgia Marathon in late March and also the Strolling Jim 40 in yearly May.  After not running any marathons in 2007,  I'd like to get back under Boston Qualifying time at least.  2007 was an ultramarathon year for me with three 50K's and an 8hr timed ultra (50.8 miles).   I found that I missed the marathon distance and over the past couple months vowed to do 2 or 3 in 2008.     

I've found that ultras have been less painful both during and after compared with marathons.    This is partly due to the surface (trails mostly) but more so due to the fact that I tend to run comfortably in an ultra to make sure I finish while in a marathon's I push the pace to the lactate threshold and beyond and tend to leave less on the table after the race.  Ultras are more like extra lengthy long runs than races.  You just can't push the really pace hard and expect to last 4-8 hours.

Nice weather again.  51F and Sunny.    Lunch run from work on the trails.  8:02 pace.   Hard to call some of this an easy run due to all the hills.   Its runs like this that I'd like to trade in my Garmin 205 for a 305 so I can target a HR in addition to pace.

Still a bit of a cold.  Sinus and a itchy cough.  Lungs have been spared mostly.  If I were to do a race now I'd feel it in the lungs as well.

Body seems to be adjusting to the slow ramp in mileage.  I haven't decided what my weekly peak will be.  With the new baby, I won't much have time for two-a-days.  I've only ever done one week over 60 miles.   Not much different than my top daily mileage - 54 miles (Mtn.Mashocist 2006 in Lynchburg, VA) which is funny to me.  I think my body can take it but its a matter of making the time.

Got a late start on this run.  Day was busy.  Took down and boxed up christmas decorations.  Caught most of the Wisconsin Badger game (my alma mater) vs. Tennessee.  Good game- we were so close to a win.  Also watched the baby in the afternoon to give Liza some sleep.   At this point, the gift of a nap is better than roses to her.  Once she got up, I got the dog walked and headed out after dark.  Temp cooled off alot (in 30's and windy).  I had no energy (didn't think ahead) but I slogged through the run at around 9min pace.  Felt good afterward.  Watched the rest of Ironman Wisconsin on the DVR.  I'll have to do that someday.

Even colder today.  20's.  Ran at the fitness center at work.  Treadmill with HR monitor.  Targeted  145-150 BPM which ended up being 7:30-8:00/mile.   Ran with new iPod and listened to Science Friday podcast.  Earphones driving me crazy though.  New ones on the way -  Sony in-ear model.  hopefully they stay put better than the ones I have.

Nice run on the trails at work over lunch.    Sunny day and starting to warm up again (45F).

Plan to continue base training through January.  Ramping up mileage to 50/wk.  Once I let my body adjust to that for a couple weeks, I'll reintroduce VO2max intervals, tempo runs, Marathon pace runs, and cruise intervals.

My plantar fasciatis is showing signs of improvement.  The advice to wear the Superfeet insoles all the the time was the key.  I'll continue calf stretching and wearing splint at night (Strasburg sock and plant to try the 3M Nexcare neoprene split).  I need to get back into fascia massage via frozen tennis ball or frozen soda bottle  and also calf massage with The Stick.   After almost 10 months with this injury, I'm ready to put it behind me.

Late morning run from home to Pt.Mallard Park.  Ran path.  Nice weather again- high forties.

Used my new headphones.  These worked much better than my others.  I think I'll use them on runs from time to time.    I need to go to the larger ear insert size.  The ear hooks did very little- by the time the run ended they were completely off my ears.  The in-ear part held though. 

When I was getting near home, the science friday podcast I was listening to ended so I switched to music.  Spurred on my Enimem's Lose Yourself, I ran one fast lap around Walter Jackson Elementary on the road(~1000m).  Felt good (6min/mile pace).

Will take sunday off tomorrow like I normally do and then get back at it. Shoot for another mid-forties mileage week and then do 50 the next hopefully.