Wednesday, May 22, 2013


Monday: 8.1mi (56:20) Surprised it was this quick.
Tuesday: 8.8mi (62:43) Easy run.
Wednesday: AM - 5.3mi (37:30), PM - 11mi () 2.2 mile warm-up followed by 6xmile at tempo pace (~10k pace) with 1 minute rest + 2.2 mile cool-down and 4 strides. I based the target pace on Daniels tables from my race this past weekend and was supposed to hit 5:40-5:50 but I never touched that window. My times were 5:33, 5:37, 5:34, 5:35, 5:35, 5:32 and I was ready to go within 30 seconds each repeat. My pacing was pretty bad as I bounced between 80 second quarters and 85 second quarters trying to dial in the pace. I also felt surprisingly good during the cool-down. Take it easy the next two days.
Thursday: 6mi (44:53) Cut it short because I felt like %*#(.
Friday: AM - 5.3mi (37:34) Easy, PM - 10.2mi (71:11) Felt much better but I felt a twinge in my left soleus so I had to slow things down quite a bit. I will probably take tomorrow off.
Saturday: Off
Sunday: 18.1mi (2:01:14) (link) This was my longest run in a long time but I did not think it was going to go that way in the beginning. I started out with a 7:46 first mile and felt like garbage. It took all the way to halfway to get the average pace down to 7minutes/mile. At that point I stopped at my car, stretched, changed shoes, got some water and took a GU pack for the first time ever. What a horrible after-taste! I felt a lot better and average 6:24 min/mile for the next 9 miles and dropped as low as 6:03 for mile 12 or 13. Good run.
Total for week: 72.8 miles

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