Of Mice and Marathons

PM: Forbidden Drive + Schuylkill River Trail - 24 miles, averaged 7:07. HR 153.

Another strong long run today. Couple easy miles then 18 miles from 7:19-6:37 with most of it at 7:05-6:45. Finished off with some slightly slower miles but still decently steady. Still deciding whether or not I will be able to run Sugarloaf in May. It will be too bad if I can't given how suprisingly strong my endurance is.

Lunch: 10 miles slow. HR 128.

Lunch: 11.2 miles. HR 148. Strides and 10 x 10-12 second hill sprints

I traded in my wimpy hill for something a bit more challenging. I think it's around 7-8 %. Not sure if that is too steep or just about right. It was nice and warm but I felt like garbage. The first warm run always feel really hard.

AM: Springside Track - 11.3 miles. HR 158.

TRACK WORKOUT

16 x 400 with 200 recoveries. Goal was 20 x 400 in 77.5. It was already close to 70 degrees went I got out the door. Although quite dry it's been 35-40 most of the last week or so. I did what I could and things came out fine. I think the last time I did 16 x 400 was about 3 years ago but I'm not sure. I think I averaged 85 seconds, which is mile repeat rhythm currently.

I think running ~5:15 pace should make ~5:20-5:23 pace feel doable for a 5k

AM/Lunch: 8.25 miles. HR 139.

Nice and warm out. Dry. A bit of decrease in mileage for Saturday's race.

PM: 4 miles with Megan. HR 123. Did some short, quick strides at the end

PM: 11.25 miles. 8k Race in 28:08.

This was a 2:00 PM race, which was different. Warmed up 3.25, did some dynamic stretching, and strides. Goal was to run to win unless the pace was far beyond my ability, which I decided meant sub-5:20 for the first mile. Guy got out in front and we were moving fast. I didn't expect him to hold it, so I waited for everything to settle. Said screw it. Pace feels sort of slow. Took the lead maybe a third mile in. Young guy behind me looked okay but I decided to see if he was sandbagging me. I dropped a 5:28 for mile 1, was just over 11:00 at 2 miles and 17:31 for 5k.

 I checked on the kid behind me a few times and beat him by 32 seconds. I tried to get some room for the first two miles before grinding back after the turn around and 5k crowds.

So, a bit aggressive but I was racing to win. Adjusted paces were pretty consistently low-5:40s and I felt my effort was fairly even.

I got to stand on an actual podium for the first time. That was kind of neat.

5:28, 5:35, 5:52, 5:52, 5:44 (adjusted for full mile)

The hills weren't bad but I was getting tired and a bit too complacent. A good effort though. Flat 5:40s for  a half are doable without a hard start and a solid taper I think. 70 miles on the week going into this one with a hard workout on Wednesday.