Trails!

I decided to start running in the mornings now as that fits better into my schedule.  Of course, the day I do it, the roads are all covered in ice.  It rained all day yesterday and froze overnight.  I had a VERY hard time keeping my footing and pushing off.  That said, I do enjoy running first thing and getting it done.  That way it isn't overlooked if something comes up during the day.

I was feeling fine from the Race on Sat so I decided to do a tempo workout.  I ran 2 miles as a warmup (7:14, 7:06) and then set out to do 5 6:30 miles.  I did fine considering the conditions of the road. (6:32, 6:30, 6:31, 6:30, 6:34)  I then finished out the loop with some easy miles around 7:30 pace.  I ran a new loop out to Young Ward to the River Trail and home.  Flat but quiet.

Total Time: 1:10:36 (6:58 ave)

Ave HR: 165 (174 during tempo)

New run into Providence up Canyon Road to Sego Lilly and back.  Easy Pace.  Felt a little sore at first but loosened up fine.  Did 4x20 second striders during the run on sections of downhill.  Still pretty chilly outside at 6:00. (27 degrees).  I think I will run in Providence more as the hills are excellent to train on.

Total Time: 59:03 (7:17mi)

Ave HR: 157

Nice easy day today.  Ran to the Top of Center Street in Providence and back.  That is one nasty hill.  500 foot climb over 3.5 miles.  400 of the 500 in 1 mile stretch (13% grade ave).  I took it pretty slow during the steep section.  Did 6x20 second striders during last half of run.  I am feeling refreshed and ready for a big day tomorrow.

Total Time: 52:33 (7:30 mi)

Ave HR: 156

Today was a race against the snow...I lost.  It caught me about halfway thru the run.  It made it tough to see, but other than that it was fine.  It wasn't heavy enough to make the road slick.

I started with 2 miles as warmup (7:23, 7:18) then did 3x4min at Critical Velocity (CV) pace (pace that you can hold for 40 mins -Mine is around 5:55 mile pace) with 3 min rest (8:20mi) in-between each rep.  The first two were on a pretty flat course but the third had about a 2% incline over the last 2 mins.  My ave pace over the 4 min fartleks were 5:56, 5:55, and 6:05.  They were hard and I was sure glad that I was done. 

I ran a slow mile up to the millville bench to recover and then pushed the pace the rest of the way towards home.  I decided I wasn't done after-all and decided to do one more 4-min CV in Providence.  It was on a road that had a net loss of ~2% so it was pretty easy. (5:53mi pace).  After that, I cruised home at around 7:00 pace.

10.4 miles total - House to Providence to Millville to Bench to Canyon Road to Providence to House.

Total Time: 1:12:12 (6:57 ave)

Ave Hr: 165 (175 ave during CV's)

I took a page out of Paul's routes and ran a Landfill Loop from my house.  Nice easy recovery pace.  Hamstrings are really tight today.

Total time: 45:00 (7:30)

Ave Hr: 154

Ran with Paul and Dan today in some sweet weather.  I felt average and ran average.  Felt good to get a longer run in to finish a good week of training.  I felt pretty sore and tired once I hit 10 miles into the run.  I need to keep pushing that point back further and further in preparation for the marathon.

Total Time: 1:36:08 (7:02 ave)

Ave Hr: 161

55.25 miles for the week. 55 scheduled for next week with the 10K on Saturday.