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the week in running
A pretty good week. Also, I turned 50 on Wednesday.
Monday - 7 miles of trail running. First time in a week on the trails because of the rains, and they were washed out in places, with a little avoidable mud. Pace averaged 11:42, a little on the slow side, but I figure that's partly due to Saturday's race.
Tuesday - 8.5 miles of easy running, 9:05 pace, with 8x10 sec hill sprints at the end.
Wednesday - a birthday tempo! Two miles easy with strides to warm up, 5 tempo: 7:24, 7:26, 7:33, 7:20, 7:41, then easy home for 10 total. HR for tempo averaged 84% of my working heart rate, right in the half marathon pace zone (by the spreadsheet downloadable from http://www.box.net/shared/dhc7tkor4g. It's a little slower than I'd like, but felt good. Overall pace 8:07, pretty fast for me!
Thursday - easy-ish 6.4 miles, with strides which made the overall pace faster than usual at 8:42.
Friday - Back to the trails for 8.9 miles on a particularly steep (and beautiful) route. Averaged 12:19 pace, but also included over a thousand feet of climbing.
Saturday - another easy trail run, this one with my husband. About 5.5 miles at 11:24 average pace.
Sunday - Storms moved in overnight, and I headed out on a planned 18-miler as soon as the rain quit mid-morning. First 4 miles around 9:10 pace, next 9 averaged 8:50...and then it started to rain. Then it started to pour. Lightning flashed, thunder boomed, muddy water flowed across the road, and the temperature dropped significantly. So did my speed. I must have looked as miserable as I felt, because at mile 15.3, a guy in a Subaru rolled down the window and asked if I wanted a ride, and I took it.
Later that day - after I'd showered and eaten and was all warm and cozy again - yet another storm came in, and it was a doozy. I was glad to be indoors! (I posted some photos of the hail at our house on Facebook - you should be able to see this even if you don't have an account: https://www.facebook.com/media/set/?set=a.10151660785064716.1073741825.728439715&type=1&l=44f974ba12)
Anyway, I still managed a total of 61.7 miles for the week. Next week will be a little bit of a cutback as I'm going on an overnight retreat for a nonprofit I'm involved with and will not run one and maybe two days, but I am still planning on upper-50s mileage.
Monday - 7 miles of trail running. First time in a week on the trails because of the rains, and they were washed out in places, with a little avoidable mud. Pace averaged 11:42, a little on the slow side, but I figure that's partly due to Saturday's race.
Tuesday - 8.5 miles of easy running, 9:05 pace, with 8x10 sec hill sprints at the end.
Wednesday - a birthday tempo! Two miles easy with strides to warm up, 5 tempo: 7:24, 7:26, 7:33, 7:20, 7:41, then easy home for 10 total. HR for tempo averaged 84% of my working heart rate, right in the half marathon pace zone (by the spreadsheet downloadable from http://www.box.net/shared/dhc7tkor4g. It's a little slower than I'd like, but felt good. Overall pace 8:07, pretty fast for me!
Thursday - easy-ish 6.4 miles, with strides which made the overall pace faster than usual at 8:42.
Friday - Back to the trails for 8.9 miles on a particularly steep (and beautiful) route. Averaged 12:19 pace, but also included over a thousand feet of climbing.
Saturday - another easy trail run, this one with my husband. About 5.5 miles at 11:24 average pace.
Sunday - Storms moved in overnight, and I headed out on a planned 18-miler as soon as the rain quit mid-morning. First 4 miles around 9:10 pace, next 9 averaged 8:50...and then it started to rain. Then it started to pour. Lightning flashed, thunder boomed, muddy water flowed across the road, and the temperature dropped significantly. So did my speed. I must have looked as miserable as I felt, because at mile 15.3, a guy in a Subaru rolled down the window and asked if I wanted a ride, and I took it.
Later that day - after I'd showered and eaten and was all warm and cozy again - yet another storm came in, and it was a doozy. I was glad to be indoors! (I posted some photos of the hail at our house on Facebook - you should be able to see this even if you don't have an account: https://www.facebook.com/media/set/?set=a.10151660785064716.1073741825.728439715&type=1&l=44f974ba12)
Anyway, I still managed a total of 61.7 miles for the week. Next week will be a little bit of a cutback as I'm going on an overnight retreat for a nonprofit I'm involved with and will not run one and maybe two days, but I am still planning on upper-50s mileage.