Everything Counts

11.75 miles around the base perimeter @ 6:10 avg pace.  Met Ken early before work to get in a long-ish run.  We ended up going faster than I planned, but I felt well enough.  There doesn't seem to be any lingering soreness or fatigue from the race.  My knee is bothering me a bit, which is troublesome since that's what put me out for two months in December.  So I'll have to monitor it closely and not overdo anything right now.  I did run with tape on my knee today and it seemed to help a bit.

8 miles @ 6:29 avg pace.  This morning's run ended up being essentially a Weber State Track reunion.  Met up with Ken, Bret, Dave, and Steve at the Riverdale Parkway at 5:45 for 8 easy miles.  It was good to get a nice group run together with  the guys.

Track Workout

Got up early to hit the Hill Air Force Base Track before work.  I forgot how much I hate doing intervals here! It's always super windy.  And on Wednesdays there's like 50 airmen on the track who think it's ok to walk in lane one!

Anyway I managed ok.  The workout was:

4 x 1,000 w/1 min. rest (3:05, 3:07, 3:07, 3:06)

4 x 800 w/2 min. rest (2:26, 2:26, 2:26, 2:25)

4 x 400 w/1.5 min rest (68.5, 69.5, 67.8, 68.1)

4 x 200 w/1.5 min rest (31.1, 30.2, 30.7, 29.2)

2 mile warmup before with strides in the last half mile and 2 mile cooldown.

This was good but not great workout.  I think the wind and sharper curves on this particular track made the workout more difficult and hence I didn't run quite as quickly as I was hoping for.  But, this still gets the job done I suppose.

AM: 7.53 miles @ 6:32 pace.  Met up with Dave at 6:45 to get in a few easy miles on the North Base loop.

Lunch: 4 miles easy @ 6:33 pace AND 4 all out 15-second sprints.  I can't say for sure how far the sprints were, since they were just on the road.  It felt good to get up to top speed.  Finished up with 7-minute ab workout.

4 miles easy @ 6:32 pace.  My plans changed and I am going to go 20 tomorrow instead of 15.  So, in an effort to not jump my weekly mileage too high, I cut back to just four miles today.  Ended with 7 minutes of abs.

Last night, I contacted UVM race director and switched from the half marathon to the full.  This is a big deal for me, I've had very bad experiences at my marathon attempts.  But, I figure I need to get a good one under my belt and now is as good of a time as any.  The goal will be to run a good time, but not worry about place.  Anything under 2:30 would be fantastic for my marathon confidence (or lack thereof as of now).

21.36 miles @ 6:55 avg. pace.  Met up with Ben, Jon, and Bryant to do a long run.  Ben and Jon ran the first 13 or so with us at an easy 7:12 pace.  After they were done, Ken Richardson joined us and we picked the pace up a bit.  Threw in a 4-mile tempo run at 5:40 pace from 16-20.  This was a good run and my legs don't feel too bad from it.