Well, March is here. It roared in yesterday with a 3-4" snowfall here in Apex...go figure.
Last week was wild for me. I led a weeklong Kaizen event, starting every morning at 6am here at work, going until at least 4-5 each afternoon. I still managed to get in all my run workouts, although I only got in one swim, and one bike I think. :(
Runs were good. Felt good on all-had a sore knee right at the start of Friday's 10 miles, but then felt okay for the rest.
Run results:
Tuesday: 35m 43s
5.00 miles
07m 08s/Mi
LTF treadmill run. 7:13x4 6:49 x 1 (this included 6x100m strides @ 6:22 pace w/7:13 recovery)
Wednesday: 1h 09m 43s
10.00 miles
06m 58s/Mi
LTF treadmill (again..) after work Plan was 10 miles, including 4x1200 @ 5k pace 7:13x4 6:35x4 7:13x2 Felt great on the run. Note: this is almost the pace I had for the ATT 10-miler race. Run fitness is definitely improving.
Friday: 1h 19m
10.00 miles
07m 54s/Mi
10 on the Tmill @ LTF. 7.5 @ 8/mile. 1 @ 6:58/mile. 1.5 @ 8/mile. Running outside Saturday and Sunday, thank goodness!
Saturday: 31m 24s
4.00 miles
07m 51s/Mi
Short run with the Milers from BTN. Out to the water fountain with the group, then back to the truck solo. 19:09 out 12:15 back (a 6:07.5/mile pace) :)
Sunday: 2h 35m 37s
20.02 miles
07m 46s/Mi
Climb: 1503 feet
Solo, 33F run. Rain held off until mile 16, thankfully. Didn't see a single soul until I had made the u-turn at Meredith, and come back 2 miles. Saw a few more folks in Umstead. Ran down a guy up Cemetery, even after 17 miles! :) That felt nice. Of course, it caused my calves to cramp up. 16:14 to water fountain 40:38 to Trenton gate (24:13 split) 1:16:56 to Meredith (36:27 split) 1:54:20 back to Trenton (37:24 split) 2:19:39 back to the fountain (25:19 split) 2:35:37 finish (15:58 split) Calves were toast the last 2 miles, but I hung in there. This was the last long run before Shamrock. 16 next week, 12 the next, then it's race week!
Notes for this upcoming week: I'm volunteering at the Umstead Marathon; I'll be stationed where the runners come out of the single track and meet Graylyn. I am looking forward to that! Great weather forecast for the race, as compared to today...
Workouts for this week:
Monday: Rest
Tuesday: Swim; 8 Mi w/ 5x600m @5k pace; :90 jogs between
Wednesday: 5 Mi recovery, endurance ride at LTF
Thursday: Long Swim; Rest
Friday: Swim; 4 Mi w/ 6x100m strides
Saturday: 8-10K race pace (planning 10k); longer bike
Sunday: 16 Mi (planning on ATT)
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