Run to win

Easy run at Chattahochee (1/5)

AM: Recovery run in midtown.

PM:  

3 miles warmup

intervalls at 5K pace on the treadmill: 1100m (2.5% incline), 1600m (2.5%incline), 2400m (no incline)

2 miles cool down

AM:  Silver comet trail: perfect day for a run; sunny, clear sky, good air quality, temperature around F35. That was a good day to ramp up the midweek milleage.

2 miles warm up; 8 miles MP; then 4 miles easy; 1 mile walking to cool down

Pancakes afterwards

Easy run through midtown 

10K race with a 9 miles warmup; marathon specific ("let go 3 practice").

Easy warm up 9 miles miles: 6 miles early rising (5:30) ; then 3 miles race warm up (strides, ....); then treshold run for 6 miles as part of the chattahoche road runner race:

Legs heldup; i was able to endure on mile 6 of the 10k race  (which was actually mile 15 over all); big confidence builder for me;  SGM in the fall did not wear me out too much; i was able to dig deep. I have increased endurance and speed for the last year. Happy with the results of the treshold run.  The last part was a very steep downhill part; also during this part i did not loose composure; some runners got injured during the finish downhillpart (hamstring); the 10k is definielty a fast 10K which puts things in perspective;  i was able to run this part full out; next race will be a half marathon in April as a prep for the marathon in May. I am thrilled and humbled at the same time.

cooldown with the bike