Of Mice and Marathons

Unplanned day off. I had a little bit of work to do in the morning, then we went to Toledo to see Megan's parrents. We got home around 8 or so and I was dead tired and full of pizza.

Lunch: 7.4 recovery + pullups and strides

PM: 4.6 mile shakeout w/ Megan. HR 124.

PM: 10.6 miles, averaged 8:07

Fartlek: 28' up/16 x 1' on/off/25' down. Averaged 5:33 for the fast parts.

I had planned on 20 x 1' but that was ambitious given the conditions and current fitness. This is the most faster running I've done other than a few short sets of strides in a while. I was almost falling over on the last few recoveries. Stomach issues again, which are rare but I think it's too much protein or the combination of high protein and feta and a little milk in my eggs, which didn't seem to bother me before. Crappy American beer maybe?

AM: 4-mile shakeout. HR 128.

PM: 8 miles recovery. HR 139.

AM: 5 miles, moderate progression (8:10-6:35) averaged 7:21

PM: 8.25 moderate trails.

After getting into some areas that are badly maintained, I found some decent sections. Ended up being okay. No Wissahickon Valley Park, but serviceable single track. There's a skeet shooting range in the park, so I got to listen to gun shots at the beginning and at the end. I grew up around guns. A lot of them. But I now find the noise unnerving, especially in a public park. No shortage of pizza places, liquor stores, or places to shoot around here.

AM: 4.5 miles + strides

PM: 7.5 miles w/ 1 mile @ 5:42 to take the Spencer Park Strava CR. It hurt a little but I recovered quickly.

AM/Lunch: 14 miles firm, averaged 6:52

90 minutes moderate to aerobic threshold, then easy and short CD to 14.

About 7:05 for the first 7 miles, then 10k tempo @ 6:28, .75 easy

Same pace as last week, stronger and longer on the way out, longer on the way back for same pace. Finished 13.25 miles in 90 minutes

Tempo splits: 6:40, 6:25, 6:31, 6:26, 6:25, 6:24