This week will be a little different. The plan is to hold steady on the mileage or increase no more than 2-3 miles at most. We have shifted the long run to Sunday in light of a Tuesdays Summer Sunset and the upcoming increase in time constraints of another school year. The other difference in the substitution of the midweek workout for the Sunset which will stand in for intervals and Saturdays Groovy Gouvy 5k which I will use as a tempo effort. I think if I do it right it will be a nice change of pace and leave me no worse for wear.
Sun- easy 10 (1:17:03)
Ran the flat course in Canton again with Ike. Legs were a little heavy from yesterday, but the pace and HR were exactly where they were supposed to be for this run.
Mon- easy 3.3 (25:08)
Tues- 2up, 19:01 Summer Sunset, 2 down
I've said it before...I love this race, but hate the course. Tonight was no exception. I was pouring rain when we got there and there was some construction that created even worse footing. I did however manage to run the way I wanted hitting 6:07, 6:05, 6:00 for splits. I just couldn't find my top gear. I only managed to get my HR up to the high 160s, 170 a couple of times. I ran the entire last mile in Clayton around 175. I felt like I could have run another mile at this pace, I just couldn't go any faster.
Wed- easy 8 (59:44) Pierrepont
I was a little surprised by how well this run went while respecting the HR even with the hills.
Thurs- off
There has been a change of plans. I will be doing 100 on 100 afterall. With a 15-20 mile day on Saturday I want to make sure that my weekly total doesn't jump too high.
Fri- easy 4 (29:35)
Sat- 100 on 100 relay in Vermont
There has been a change of plans as I was not sure until Wednesday that I would be on the team. I ran about a half mile warm up before each and ended up with about 20 miles for the day. I am now officially wrecked. The leg descriptions can be found here. My splits are as follows for runner 2:
41:11 for 6.4 (6:26/mi)
The first two mile drop was fast, but leg pounding and I would carry that abuse through the next two legs.
55:46 for 8.3 (6:43/mi)
This leg was just long, but after the gentle, almost non-existent climb of the first two miles it was all downhill.
29:15 for 4.0 (7:18/mi)
This one caught me be surprise even though I knew what I was getting into. After the initial climb there is a big downhill through mile two. I averaged 6:40s to this point before starting a 2 mile climb that never let up until the last quarter mile. I haven't wanted to stop and walk that bad in quite some time.
All in all this was a great day. We merged teams and ended up running with some great guys who made the day truly enjoyable. Thank you Dan, Rich, and Peter, I hope your first 100 on 100 was memorable.
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