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]
Nice!
ReplyDeleteMonday 3/13: 8 (57 min) 2 miles of easy fartlek around the lake, every 5 light posts going easy- moderate- fast. Switched the order about halfway through to easy- fast- moderate. Nothing special, just a bit of changing speeds.
Tuesday 3/14: 4 easy (32:30)
Wednesday 3/15: 10 easy (71:33)
Thursday 3/16: off. Walked for an hour or so while Maisie was swimming.
Friday 3/17: 4 easy (30:30)
Saturday 3/18: 14 (1:44) wheelock prkwy around phalen and back. Solid but felt it by the end. Left knee started feeling sore at night about 10 hours afterwards.
Sunday 3/19: off. Was going to run, but wanted to play it safe with the knee.
Week: 40 miles. Two solid weeks. Feeling good, if out of shape. Need to start a bit of speed work sometime. Registered for trail mix.