mon (9.28) - decent run this morning all things considered. i thought i would be a bit more sore from jumping into a long run yesterday after not running for two days from feeling so terrible with the cold. once i got going i loosened up a little. a nice and easy 5 for the day.
tues (9.29) - met margaret and kris this morning. it is so nice to have some company!! i took advantage and ran for just over an hour. it was a crisp 49 degrees and i admit i wore a long sleeve shirt! crazy. i guess fall is here...we'll see if it's really here to stay. i'm calling it 7.5 for the day.
*ran with the Blazer's kids at practice tonight for another 1.5 miles
wed (9.30) - workout day. 24 x 400 in two sets of 12. 200 jog between each rep, 400 jog between the two sets. pace was at goal 10k pace. for me i thought that would be about a 6:30 mile, which would mean 1:37 per 400. we did this on a road loop because the high school track we tried to use had some little league football games going on! it ended up being a great place to do the workout though. i hit the majority of them at 1:37, a few a little faster (35, 36) and a few a little slower (38, 39). overall, i felt good about the workout. it is a tough one with it being so much volume. with the warm-up and cool down it was 12.5 for the day.
then it was off to the kings of leon concert!!
thur (10.1) - took this as a down day. i ran about 2 miles with the blazer kids though. really tired from being out late and my legs were a little beat up from the workout.
fri (10.2) - ran with kris and margaret again this morning. similar loop/time as on tuesday. i'm calling it 7.5 for the day.
sat (10.3) - hard to get going this morning on my own. you get use to having people to run with and then finding my own motivation is then really tough! i got in 5.5 though i never really did feel like i got into the run.
sun (10.4) - long run day...but with a twist. today was an 18 mile long run but 12 miles in the middle were a marathon tempo run. yikes! we started at the visitor's center in forest park and did a three mile 'warm-up'. then it was a quick change into the racing flats and off we went. there are mile marks (thanks to the wash-u coach) along the running path in the park so these are the ones we use. this meant two laps of the park (one lap is 6 miles) and it is hilly. The hilly part is what was most frustrating for me because i felt like i could never really get a rhythm going. my goal marathon pace is technically 7:16 (3:10 marathon pace), which i averaged a little quicker, but i never felt like i settled into this pace. overall i have to be pleased with how it went, i just wish i had walked away with a better sense of the pace. my splits were all over the place because some miles have a lot more ups than downs! here they were: 7:03, 7:16, 7:07, 7:08, 7:17, 7:14, 7:11, 7:14, 6:59, 7:17, 7:16, 7:06---avg = 7:11. then a 3 mile 'cool down' to make it 18 for the day. then it was off to work...no nap for me today :(
total weekly mileage: 59 miles (so close to 60....)
shoes:
mizuno inspire = 97 miles
brooks trance = 279 miles
nike lunar glide = 32 miles
brooks racer st = 43 miles
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