Hello Sunday, Hello Road

Monday, 3/20 - 8mi (55:22, 6:55/mi). Agriv8. Nice easy run in shorts. 2xLBS.

Tuesday, 3/21 - 6mi (43:00, 7:10/mi). ~2mi WU, 2x400m w/400m jog R, 6x40s w/80s jog R, 1x400m, ~1.5mi CD. Hard, fast workout around Como as prescribed for Jack Daniels phase II training. 72, 74, 78 for the 400s. Had some track hack and some wooziness after. Fastest workout in a very long time.

Wednesday, 3/22 - Off

Thursday, 3/23 - Off. Chisholm Trip.

Friday, 3/24 - 6.5mi untimed. Ford St. Loop w/SLL & Sunna. 1xLBS.

Saturday, 3/25 - 16mi (1:56:46, 7:17/mi). Griggs-->Summit-->Washington-->Ford. Early mile in 7:15, last mile on the river in 6:53, slower on trails and finishing up Summit. Felt strong the whole way. Great run.

Sunday, 3/26 - 3.5mi untimed. 1xComo + xtra. Legs felt very dead. Not surprising. [40mi / 5 days. 136.5mi so far in March.]

Floatin' over the black top

Tuesday, 3/14 - Off. (1xRondo Teaching)

Wednesday, 3/15 - 8mi (56:34, 7:04/mi). Agriv8. Hamline-->Roselawn-->Cleveland-->Como-->Lake Path-->Lexington. Easy in chilly wind.

Thursday, 3/16 - Off.

Friday, 3/17 - 3mi (untimed). 1xComo Loop. Felt fine. Flat. Windy night.

Saturday, 3/18 - 10mi (Race). ~3mi WU, Lake Johanna 4mi in 22:50 (3rd place), ~3mi CD. 5:42-40-49-38. Uphill third mile. Felt surprisingly smooth in cool weather (low-30s, slight wind)! Tucked in ~5-10s behind the leaders until the middle of the third mile. Could have been a little more aggressive from the start, but happy to hit <23 goal and run even splits off the past month+ of training. Now, to find some upper body strength and some turnover. (Also ran this race in 2007 in the midst of a bunch of overtraining: 21:47 for 2nd behind Digger Carlson.)

Sunday, 3/19 - 5mi (untimed). Middle Lake w/Sherman & Hayes. Easy shakeout, thinking about Memphis. [Week: 33.5mi / 5 days. March so far: 96.5mi] 

And I know soon / that the sky will split

Monday, 3/6 - 9mi (1:03:xx, 7/mi). ~3mi WU, 6x800m w/400m jog R, ~2mi CD. Como w/Dan. 2:53, :55, 41, 40, 40, 38. Great workout in shorts. Much faster than expected, even into the wind. Warm rain for the last one. Super fun.

Tuesday, 3/7 - Off.

Wednesday, 3/8 - 4.5mi (33:19, 7:24/mi). 2xComo. 1xWomen's Day March. 1xPatti Smith.

Thursday, 3/9 - 7mi (??). 4xHill on West River Parkway. 2:48, :43, :37, :34. Rushed workout after work, but decent splits. Felt OK.

Friday, 3/10 - 3.5mi untimed. Lake St. Loop w/SLL & Sunna. 1xDog Park.

Saturday, 3/11 - 12.5mi (1:38:15, 7:52/mi). Pedestrian Bridge-Ford w/Dan, Biz & Merch. Cold morning, but felt good over a long, easy effort.

Sunday, 3/12 - Off. [36.5mi / 5 days --> was tempted to run Sunday, but sticking with 5 day max for at least another week. Good consistency since 2/6: 25, 20, 30.5, 35, 36.5]

Monday, 3/13 - 7.5mi (50:51, 6:55/mi). 16 laps @ Stadium. 4 lap WU, 3xStadium Mile w/1 lap jog R, 1 lap CD. 7:21, 7:19, ~7:25. Missed the start on the third rep. Rushed but real solid workout. Dramatically faster (>25s/rep) than 2/6. Mile paces: 5:39, 5:37, ~5:42.

All you got to do / is mooooove!

Monday, 2/27 - 8.5mi. 2x2+ mi @ Stadium (12:48, 12:42), 1 lap slow jog R. Ran 5 laps for each interval, or 2.16mi. Aprx 11:50/11:46 2mi conversion. Felt decent but no faster gear and shallow breath.

Tuesday, 2/28 - Off. [100.25mi in February]

Wednesday, 3/1 - 6mi (51:29, ~9/mi). Out & Back to Ford w/SLL & Sunna. Felt good. 1xCommon Ground. Attempting sober March.

Thursday, 3/2 - Off.

Friday, 3/3 - 4.5mi (33:29, 7:26/mi). 2xComo. Felt cold & flat. Blah.

Saturday, 3/4 - 10mi+ (1:16:27, ~7:30/mi). Roselawn Loop w/Dan. Felt surprisingly good. 1xLBS.

Sunday, 3/5 - 6mi untimed. Out & Back to Ford w/SLL & Sunna. Felt light & strong. [35mi / 5 days --> biggest week since 2014 TCM training.]