Of Mice and Marathons

Lunch: 6.3 miles, averaged 10:24. HR 123.

Nice and sunny. Needed it.

PM: 6.4 miles, averaged 10:08.

Lunch: 8.2 miles, averaged 7:54. HR 150.

PM: 6.8 miles, averaged 9:33. HR 131.

PM: 18 miles, averaged 7:39. HR 153.

20 x 2' On/Off

I remember when I thought 10 x 2' @ 5k effort or a touch faster was hard. This took a good deal of concentration.

Warmed up 4 miles with some strides, and my legs were actually moving. I did them on a pace loop of approximately 1/4 mile to help with concentration, knowing that I would likely hit one loop in 90" or less then have a slight push to finish. Stride felt like it was opening up a bit. It has felt clunky lately.

The last few reps were tough. IT started to get dark and I didn't bring my headlamp because I calculated the total workout minutes as 40 rather than 80, so being back at sundown turned into sundown + 40'. I worked fine though. I cooled down to 18 miles, which was something like 5k. Covered 7 miles for the total 40 minutes or 5:42 average. Getting things back slowly.

Lunch: 6.7 miles, averaged 9:50. HR 126.

PM: 6.6 miles, averaged 9:56. HR 125.

Lunch: Off.

PM: 4.25 miles, averaged 10:22. HR 120.

Planned to run at lunch, but was in bed all morning and decided to get some work done. This pretty much ensured that I didn't get my ride it that I promised myself. I managed to get out with Megan. Had she had plans to go to the gym instead I would have taken a 0.

PM: 8.4 miles, averaged 7:47. HR 158.

Effort was a bit high but it was fairly warm (42 degrees) and I was slightly overdressed, which almost never happens this time of year.

Evening: 6.6 miles, averaged 9:50. HR 133.

PM: 19.7 miles, averaged 7:20. HR 152.

65' @ Marathon Effort, 5' Jog, 6 x 45" Strides

Got up very late again and was going to move the workout to tomorrow for no good reason other than being hungover and lazy. After some coffee and a little grading I headed out.

Warmed up 4 miles with a few strides and got down to business. I did this on my winter tempo loop that is almost exclusively concrete. It certainly felt like it. Legs didn't have a lot of bounce but felt generally good, especially after 5 miles when I finally got rid of most of my phelgm. I hit 10.09 miles in 65'. The strides were not fast, but after 100' on your feet you tend to just focus on form and try to spin the wheels a bit. Cooled down 30'

I think other than a couple 20 milers on the treadmill this is my longest run in Michigan, but I haven't checked. With an 18-mile mid-week workout this was a really solid week. I skipped my hill blast for the third week in a row, but I will get back to those next week. Given the mess mentally that I am at the end of the semester, I'm getting it done.

Splits: 6:29, 6:29, 6:27, 6:28, 6:27, 6:29, 6:26, 6:25, 6:25, 6:19, 5:55 (short partial mile); Averaged 6:26.5. HR just under 166.