Sun- "easy" 14 (1:42:55)
This was my first solo 14 in quite some time. Right out of the gate I knew it wasn't going to be a great run. I could feel yesterday in my legs, but I managed to run the second half faster and was pleasantly surprised that my avg HR wasn't as high as I thought it was going to be.
Mon- easy 6.3 (46:24)
Was not looking forward to this as it poured rain all the way home from work. I did manage to find a dry spell and had a pretty decent run.
Tues- 2up, 18:00 5k tempo, 2 down
For not looking forward to this it went surprisingly well. I tried to keep it a little more conservative in the first mile this week and ran a little too easy according to my HR. I picked it up a little in the second mile and was still well within "legal limits". I did break the rules a bit in the third mile, but not until the last 200m and even then my HR only hit 165. Overall I ran 18 flat with an average HR of 158 which is 2bpm lower than last week.
Splits: 5:53, 5:48, 5:41, 38
Mon- easy 6.3 (46:24)
Was not looking forward to this as it poured rain all the way home from work. I did manage to find a dry spell and had a pretty decent run.
Tues- 2up, 18:00 5k tempo, 2 down
For not looking forward to this it went surprisingly well. I tried to keep it a little more conservative in the first mile this week and ran a little too easy according to my HR. I picked it up a little in the second mile and was still well within "legal limits". I did break the rules a bit in the third mile, but not until the last 200m and even then my HR only hit 165. Overall I ran 18 flat with an average HR of 158 which is 2bpm lower than last week.
Splits: 5:53, 5:48, 5:41, 38
Wed- off
Thurs- easy 7.2 (53:30)
Fri- easy 6.5 (48:00)
Sat- 2up, 16:59 5k, 4 down
This was a brand new race that the Hospital is trying to put on each year and as such was a learning experience for many of the folks involved. Saying that I have to say it went very well for a new race. Jess asked me to mark the course, but there were some last minute changes to the route. Instead of taking a great walking trail along the river that was currently under construction and not finished, we were to run through downtown Odgdensburg. With the help from the police and it being Saturday morning, it turned out fairly well. As I was marking the course I could just see having to wait for a red light to cross the street. The only other minor issue was the start/finish archway. Because I was told it was going up I marked the start/finish, but didn't make a line... Normally this wouldn't be an issue, but when the arch goes up 5 meters behind the finish ones official time get recorded as a 17:01. My watch said 16:59.5 so I am going with that and look forward to a bigger race to prove it is legit. I know I can run faster.
Splits: 5:40, 5:23, 5:21, 35
Weekly Recap...
I have to say that I am very happy with this week. I hit 51 miles in 6 days with a good mid week tempo. On Saturday I was shooting for something in the 17:15 range and broke 17 even if it was barely. The best part about Saturdays outing was that I did it alone. I lead start to finish and when I crossed the line it felt more like a good hard workout and less like a race. It makes me think that a low 35 minute 10k next weekend in Kingston is a real possibility.
Thurs- easy 7.2 (53:30)
Fri- easy 6.5 (48:00)
Sat- 2up, 16:59 5k, 4 down
This was a brand new race that the Hospital is trying to put on each year and as such was a learning experience for many of the folks involved. Saying that I have to say it went very well for a new race. Jess asked me to mark the course, but there were some last minute changes to the route. Instead of taking a great walking trail along the river that was currently under construction and not finished, we were to run through downtown Odgdensburg. With the help from the police and it being Saturday morning, it turned out fairly well. As I was marking the course I could just see having to wait for a red light to cross the street. The only other minor issue was the start/finish archway. Because I was told it was going up I marked the start/finish, but didn't make a line... Normally this wouldn't be an issue, but when the arch goes up 5 meters behind the finish ones official time get recorded as a 17:01. My watch said 16:59.5 so I am going with that and look forward to a bigger race to prove it is legit. I know I can run faster.
Splits: 5:40, 5:23, 5:21, 35
Weekly Recap...
I have to say that I am very happy with this week. I hit 51 miles in 6 days with a good mid week tempo. On Saturday I was shooting for something in the 17:15 range and broke 17 even if it was barely. The best part about Saturdays outing was that I did it alone. I lead start to finish and when I crossed the line it felt more like a good hard workout and less like a race. It makes me think that a low 35 minute 10k next weekend in Kingston is a real possibility.
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