Week of Feb. 15 ~ 21
127km (79 miles)
Rest. Lucky — cold and hard rain.
20k @4:41. 1:33:34
26:02/23:12/22:24/21:56 @5:12/4:38/31/23 (15k@4:31)
Planned to run 15k @4:45, but felt good. Not pushing at all. Last 5k was at 4:29-=26, then tried to run last k at 4:21 and ran 4:10.
Temp: 5C/41F, cloudy
Morning: weight and core at gym
12:00 - 12k @5:36
7:30 - 8K at track 1600/1200/1000/800/600/400
Moderately hard workout @ 4:00/k pace (shorter ones faster).
Cold. Legs a bit tired but felt ok.
Planned 5:00/k pace, but quads a bit sore, so that was a little too fast.
Anyway, this is a recovery run.
20k @4:45 1:34:52
26:55/24:08/21:56/21:51 @5:23/4:50/23/22 (15k@4:32
Originally planned 15k@4:40, but ran 15k@ 4:31 on Tuesday, so wanted to do that again.
Mainly wanted to run a good last 10k, although did not plan to run MP. Actually, felt better when running at MP than when running at 4:50.
Morning - weights and core in gym.
Legs not sore, but stiff and tired. Decided to run 12 instead of planned 15 (35 tomorrow). Finally warmed up and felt capable of running a decent pace at 8k.
Jr. high baseball players were running along the bicycle path. I told one he had good form (he did) and maybe he should run instead of playing baseball. He yelled "Thanks!" We have to get our recruits where we can find them.
35k @5:00 2:55:30
Last 2k: 4:28/16
Each 5k faster - not planned, although wanted to do it last 3 5Ks. Felt good. A bit tired with 10k to go but kept picking up the pace without feeling bad. Very good run at the end of a long week.
Drank one gel and ate one pack of Gu Chomps (like gummy candies). I like Gu Chomps!
Temp: 10C/50F, partly cloudy.
Total for week: 127k (79 mi.) 10:46
18 hours ago