I just felt like running

Came down with a cold or flu yesterday.  Daughter and son have it too.  Felt pretty weak today so I took it very easy.  Scouted out a 3.5 mile loop for the River City Run (www.rivercityrun.com).  It has historically been a 10k only. New race director is trying to expand to to a wide group of runners.  We discussed adding a half marathon as well but didn't do it this year.

Moved mileage to Saturday.  I like to track weekly mileage from Mon-Sun.  I plan on keeping all weekend mileage on Saturday from now on.

Flu (or cold?) is much better today.  Sunday afternoon was the worst.  Got the chills and ended up watching the Superbowl in two pairs of sweats and a ski hat.  Towards the end of the game, I got really got so my fever must have broke.  By Monday morning, my temperature was back to normal.  I took Monday off to recover.

I've committed to be on a 12 hr run relay team (4 person).  We need to average 7:12/mile to get 100 miles.  We are going to try 6 mile legs.  1 lap is a mile so we could conceivably change runner every mile.   I tried some 1/2 mile intervals with 15-20 seconds rest at this pace.  My chest was still congested so I think it was a good test.  I did 5 and then did a 3/4 mile interval for good measure.  1st couple were right at 7:12 pace and the rest at 7:00 minute pace.  Felt really good.  I had to force myself to ease up.

I'm going to try a practice 6 mile on the Delano Park course on Saturday as part of my long run.

Cold got worse again.  I could have run through it but decided to take the day off to recover.  Lots of chest congestion , coughing, and nasal congestion-  perfect things to make for a pleasant run.

Got another relay entry team in our 12 hour event.  A family team-  Father,Mother,Son.

Tried running at lunch.  My chest was so clogged it was hard to breathe.  Hopefully by the weekend I'll be fully recovered.  My daughter went to doc hull yesterday and was put on antibiotics for the same thing.

Weather today was beautiful and I was feeling a little better so I got back out there.  Still coughing a lot.  After a 1 mile warm-up, I did a 6 mile marathon pace workout at Delano Park to get mentally prepared for the 12 hour relay.  I need to so four of these with about 2 hours rest in between.   We need 7:12 per mile to get our 100 miles.  I was able to do  7:08,7:09,7:00,7:05,7:07,7:03.  It didn't feel easy but not too bad considering the current state of my lungs.  I was just hacking away while running especially when I was going into the wind.  Legs felt good though.  Calf not sore.

 This 12 hour relay is going to be really good prep for the Georgia marathon-  my goal is to get back under Boston qualifying time so I'll need to average 7:27.

I'll take my normal day off on Sunday and then hopefully I'll be recovered enough to get back on my 40-45mile/week pace.  I want to hit 50+ in February yet.