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.]
Boom. Some bullshit, but also some growing consistency.
ReplyDeletePresident's day weekend: some good running in Madison. 3 days, 17 miles or so
Rest of February: mostly 30-40 minute runs 4-5 x per week.
3/4: 10ish with tom. Felt terrible on the first half, better in the second half. Legs flat. But, didn't run all week, so that could be why.
3/5: off.
3/6: 8+ (59 min) warm up, 6x 800, 400 jog. Cool down. 2:53, 2:50, 2:44, 2:55, 2:58, 2:52. Legs totally done after 3, but first real workout since thanksgiving race. Yikes.
Long term goal: fall 2017: 50k ultra trail race somewhere. 2018: marathon pr?
Ok: more on February. Weekly mileage totals of 4.5, 27, 32.5, 16. Need to build both consistency and mileage.
ReplyDeleteM 3/6: 8ish. Those 800s with tom.
ReplyDeleteT 3/7: some walking around. Bowling. Rolled a pr 153
W 3/8: 10.5 feeling fine
Th 3/9: 6 easy
F 3/10: 0.5 made it to the lake but soleus was tight and didn't want to push it. Walked back.
S 3/11: 13.5 felt slow. With tom, biz, mercy on the river.
Su 3/12: 8.5 with biz. Dale st res. Feeling good. Soleus still noticeable but improving.
Week: 47 miles. Most in a long time. Maybe 5 years.