Wheeler Farm Loops

AM - 5 miles. Horsepark loop w/ Andrea.

PM - 5 miles. Snow run w/ Andrea.

AM - 5 miles.

PM - 14 miles. LT Efforts: 4 x 8 minutes (10mi-10K effort, 3 min easy recovery ~6:50/mi). Segment paces for the 8 minute efforts were 4:56, 4:56, 4:54, 4:51 per mile, resppectively. 3 up w/ Andrea, 3 down. Tempo loop.

I don't know if this was closer to 10 mile or 10K effort... but I'll find out the answer to that question this weekend! I'm going to cut down the miles this week and just do a light fartlek-type workout on Thursday. Ten miles is probably the distance I'm best suited for at the moment, so this weekend will be a great opportunity to see where my fitness really stands.

This was back to more of a straightforward LT session (instead of the kind w/ the 1 minute surges) because of the race this week. This type is easier and a bit shorter :-) I'll go back to the shuffle sessions after Cherry Blossom.

AM - 6 miles.

PM - 4 miles w/ Andrea.

I tore through an excellent book during my Atlanta trip that I'd highly recommend: The Story of the Human Body: Evolution, Health, and Disease. Lieberman is a very interesting evolutionary biologist and I've enjoyed reading his work since coming across his 2004 publication in Nature back in college, which he co-wrote with a researcher from the University of Utah.

And speaking of health and disease... baseball started.

AM - 7 miles.

PM - 5 miles + 8 x 100m strides.

AM - 10 miles. Fartlek: 3 x (5 x 1 minute) at 15K/10K/5K effort, or thereabouts... just ramped up the effort a bit on each set (4:54/4:50/4:46). One minute jog b/w reps, 3 minutes b/w sets.

PM - 3 miles.

This podcast with John Davis of Running Writings is excellent. He touches on a lot of important topics including injury prevention (hip strength!) and has some great thoughts on recovery.

AM - 5 miles. 

That's all for today. Flying to DC after work. Runnerspace will have results from the race, which means they probably won't be up until Tuesday.

AM - 5 miles + 8 x 100m strides. Around Arlington VA w/ Andrea and Luke.