Of Mice and Marathons

Lunch/PM: Flourtown Tempo Loop - averaged 7:43. HR 155.

4.5 up/4.5 down.

8-mile aerobic builder in a bit over 53 minutes (6:37 average). HR 166.

6:41 (162), 6:41 (165), 6:42 (166), 6:37 (167), 6:35 (167), 6:36 (168), 6:36 (167), 6:29 (169)

A beautiful day, sunny and around 50 degrees. Tempo was quite slow and I felt like I had zero turnover and my feet felt like they were jackhammering the pavement. I like to get around 6:30 or under for these but I just couldn't move my legs. It's a start.

AM/Lunch: 10 miles slow. HR 139.

PM: 30 minutes on the elliptical. Stretching, core, and pushups.

I had dinner all prepped so I snuck in a strength session. I got a comped entry for the Love Run Half Marathon, which was a nice savings even if their "elite" definition is generous. I just hope I don't embarrass myself like I did last spring by running 1:20. I can't tell if I can get in PR shape but I am going to try. If I were arrogant, given that it is 9-10 weeks away, I would say my goal is sub-75 minutes but it's too early for that. The course is on similar terrain as the Rock and Roll half so I will be on familiar ground.

AM/Lunch: Treadmill - 8 miles moderate. HR 161. Did some strides in the last 15 minutes.

One of the nicest days of the year but I was short on time so I hit the gym. And I'm still technically late. Hard workout tomorrow of aggressive 2 minute repeats

Am/Lunch: Flourtown Tempo Loop - 13 miles. HR 155. Warmer and rainy.

30 minutes up/30 minutes down

45 minute fartlek of 6 (3 min LT/1 min easy/1 min hard) [3 minutes easy between sets]

Averaged 5:48 for the 3 minute segments (started at just under 6:00 and worked down to 5:40)

Averaged ~5:12 for the 1 minute segments (started at 5:24 worked down to 5:00 pace)

Workout went quite well. I hit the 1 minute segements pretty hard (they were all flat) while the 3 minute segments had some ups and downs to make them a little more challenging. I'll extend this out to eight reps next time then ten the time after that.

AM/Lunch: 8.5 miles slow. HR 134.

PM: 30 minutes on the elliptical. Stretching, core, and weights

AM/Lunch - 13.2 miles easy with some hard hills. Did some strides at the end. HR 147.

PM: 10 miles moderate (7:34 pace) w/ few strides. Finished with 10 x 15-second hill sprints.

+ Stretching. Usual pushups before and after.