Of Mice and Marathons

PM: 14 miles, averaged 8:03

60' easy + 15' @ HME + 5' jog + 6 x 45" strides + 20' cool down

A little longer and a little faster on the HME portion. Feeling stronger. Stride is more fluid and powerful.

PM: 7.5 miles, averaged 8:43

Beautiful fall day.

My Pegasuses are starting to break in and I am liking them more and more.

PM: 12.7 miles, averaged 8:14

Stridlek Workout

30' up, 3 (6 x 40") w/ equal distance jogs, 4' jog between sets, 5' jog, 5' @5k effort, 20' down

Warmed up to the park, but cross country was going on, so that messed up my workout. I did these in the neighborhood on pavement. I definitely noticed a difference in my footstrike as I dont spend more than maybe 3 miles of any given run on hard surfaces and I haven't run hard on anything but dirt since probably April.

The strides ended up being faster than I thought and than they felt. The 5' effort was quite hard the final 45-60 seconds. When I checked after it was slower than previous weeks at 4', 3', 2', 1', but I think the effort for the strides was a touch higher. It ended up being basically 18 x 200M (more or less today) + 5' @ 5k effort.

I'm not sure what the next series of mid-week workouts will be, but I know this is the maxed out version of this workout. I like all the strides as it gets my knees up and my legs closer to by butt when I am running ~5:00 pace. I generally feel better knee lift in the days to follow as well.

PM: 7.25 miles, averaged 8:58 Cold, windy, and lightly rainy

Night: AIS hamstring and Myrtl routine.

AM: 8.1 miles, averaged 7:58

PM: 7.6 miles, averaged 8:29

First few with Megan. Picked it up quite a bit from there, running 8:45, 7:36, 7:19, 7:04, 6:42 pace for the partial. A few times after work this summer and spring I never had much in my legs to pick it up beyond our "couple pace," which is astoundingly consistent 10:00 pace for the first mile and down to 9:30 pace.

Lower back is jacked up. We badly need a new mattress. It's older than I am I'm pretty sure.

Night: AIS hamstring

PM: 8.5 miles in 65' on the treadmill

Went to the gym with Megan as it was pouring most of the day and I am getting wimpy in my old age. We are headed to try a new Thai place. We haven't had a ton of luck finding really good restaurants here (compared to Philadelphia where pretty much everything is decent).