Wednesday 5.89 miles/56:04/9:32 average pace
Group run with Maritza and a new runner friend who happens to live in my apartment complex. She was telling us how she runs with the Nike training group and leads the 9:30 pace group. No coincidence that was our pace I guess! It was very fun to be out wtih the group again. The run felt easy- even the hills. Maritza did great and was chatting all the way up the hill like it was nothing.
Thursday I cross trained: 35 minutes elliptical trainer, plus 15 or so minutes weights at the gym. I did assisted pull ups and dips and then a bunch of crunches.
Friday 4.0/34:28/8:37 average pace
I took the day off to go to a few appointments and so I ran Friday afternoon near my house. There is a long gradual hill and I was surprised at my pace in that mile- 8:49. Then I flew back down with my last two miles at 8:18 and 8:03. Wowzers! It felt awesome to run fast and it felt pretty easy. Great run.
Saturday 11.0 miles/1:43:08/9:23 average pace
Late Saturday morning Zach and I drove over to the peninsula to do our long run at Crystal Springs Reservoir (aka Sawyer Camp Trail). It was a beautiful sunny day and there were lots of people out. It's not easy but it's definitely one of my favorite trails. It's slightly rolling for the first 4 miles then there is a long hill up to the top of the dam att the 5 mile mark. It's a tough hill but you get rewarded with a great view. I took a break at the top and ate a Gu then headed back down. Zach kept going up another hill to the 6 mile mark. I really cruised through the second half (mentally I mean, my pace was still slow) and then added a bit on for a total of 11 miles. I was a little tired but not bad. My legs felt sore yesterday all over but nothing specific. They feel better today but I put off my 3 mile run until after work for a few extra hours of recovery (ok, mostly just because I wanted to sleep in this morning).
TOTAL miles 23.9
PLUS 1600 m swim
I'm going for about 27-30 miles this coming week. I have two weeks until I begin a 12 week training plan for Boston, so I'll build my mileage a little to prepare. I am doing the Pfitzinger schedule again, but I'm altering it a little. Basically I am only going to run 4 days a week, so I cut one run off each week. I tried not to cut key workouts, so the intensity will not really be affected, just the total volume. I don't want to risk overtraining or injury again, and I need to work on my swimming and biking.
On the healthy eating/diet front- I had a very successful week and avoided all kinds of delicious terrible-for-you food, and drank only a single beer. As of last Friday, I have lost 6.5 lbs! :) I am feeling really good and will keep on the "diet" for another couple weeks. Then I will be running more and will need to be eating more, so I will focus on maintaining and getting stronger.
Have a great week everyone!