Wheeler Farm Loops

AM - 9 miles. Warmed up 3 to the track, 20 x 200m (hot/cold) in 32.7 seconds avg, cooled down another mile. Good to get on the track and get the legs moving a little bit.

PM - 4 miles, shakeout w/ Andrea (on the bike). Hard day of multi-sport activities: hitting golf balls at the driving range and throwing the football around at Sugar House Park - which was more crowded today than I have ever seen it (and that includes the state xc meet). 

Happy Easter circa 1992... I wish I could get this Zack Morris style haircut again...

AM - 11 miles up to work. I thought about making some April Fools' Day joke about taking the day off or running on a treadmill, but I already did that in real life. Plus, Google is way better at April 1st than anyone else. They must spend the entire first quarter of the year getting ready.

PM - 7 miles home. Hail, cold rain, not entirely pleasant.

AM - 13 miles. 2 up, 1 down - 10 mile progressive tempo on the *treadmill*. Started at 11.0 mph (1%) and bumped it up 0.1 every mile (11.1, 11.2, 11.3, etc), and then in the last mile I did half at 11.9 and half at 12.0, not that it matters because once the belt is moving that fast I'm sure the treadmill looses most of its accuracy anyways. So 10 miles at ~5:15 pace avg which is probably more like 5:20-30 pace outdoors. I sweated a TON though. And drank an entire 8oz bottle of fluids during the run, a new PR!

After yesterday afternoon, I didn't feel like dealing with the rain again and it was kinda of gross outside when I woke up. I'm trying to be very cautious with my hamstring and not push it quicker when its cold and/or slippery. Too many hamstring problems on this blog and I don't want to be next. Mine has felt fine since the marathon, but the simple fact that it popped up again last month late in the race means that the injury from last September/October hasn't completely gone away yet.

PM - 4 miles. 

AM - 12 miles up to work.

PM - 7.5 miles. Down to SHP, a couple miles on the grass, and finished with 8 x 100m strides on the track. 

AM - 10 miles. 3 up w/ 4x200m. Lazy AT Tempo: 8K in 26:12 on the track (5:16/mi avg). 2 down. Wasn't feeling super motivated this morning, and this was essentially half of the workout I had planned... it was going to be 5K @ MP and then 4-6 x 800 @ 5K pace. The set of 200s told me that wasn't happening today. I took 2K splits instead of 1600s because I was too lazy to hit my watch at the first mile - they were 6:33, 6:33, 6:34, 6:31. Oh well, at least I was going faster than the Westminister girls running 1K reps. What a silver lining.

PM - 5 miles at the horsepark. 100% soft surfaces today. 

AM - 10.5 miles up to work.

PM - 8 miles. Down to SHP and a couple laps around the perimeter. 

AM - 18 miles. 3 up to SHP, 8 mile AT Tempo in 43:37 (5:27/mi avg, which is decent on the hilly loop). Splits - 7:29, 7:35, 7:28, 7:32, 7:30, and then 6:02 for the last 1.1+ miles. Andrea biked this portion with me, which was very nice. Quick jog over to the track, 8 x 200m in ~33 seconds. Finished with 5 more miles on the grass.

Not a bad workout, not great either. Story of the week. Didn't really accomplish what I wanted, but didn't set myself back either. Just kind of maintained. I've only got a month to train before Grand Rapids, so its time to get mentally sharper and start working harder. I'm going take the rest of the weekend to ski, then be ready to get on the attack next week.

PM - Andrea and I skinned up to the top of the Milly Express lift at Brighton after they shut down for the day.