Another big week for me and it's going great. Legs are feeling great. 28 miles so far in three runs as follows:
5.0 miles/43:23/8:40 average pace
Easy solo run. I rode my bike along with Zach that evening for his 5 miler too.
12.0 miles/1:46:20/8:52 average pace
Long run. Felt pretty good and I kept a really consistent pace. Zoned out to a little Yo Yo Ma.
11.0 miles/1:33:13/8:28 average pace
Ugh. I was not looking forward to this run, as usual. I always get really anxious about speedwork. I guess I just can't stop thinking about how hard it's going to be even though it's not that bad. And it wasn't. Here's the breakdown:
2 miles warm up at 9:46 average pace (it might be 10:00 am but I've still got sleep in my eyes)
6 miles Tempo Pace at 7:42 average. Fastest mile was 7:21. I had a nice rap playlist going and was flying along, especially to these songs:
Stronger (see also: http://www.youtube.com/watch?v=c68aWDi9Hz8)
Out here Grindin
Both of which I pretty much listened to over and over for an hour
Cool down 3 miles easy (not doing the math right now)
Now I'm sitting at the computer freezing my toes off in an ice bucket.
So, this weekend I'm running the Run Like Hell Half Marathon. We drove the course last night and yikes. It's flat for 4-5 miles, then gradually uphill with a couple steeper climbs for the next 4-5 miles (repeat: uphill for 5 miles) then some sweet downhills for the last few miles. I would love to PR (1:43:40, 7;55 average pace) but we'll see. The hills are going to slow me down, it's just a question of how much. Also a question of how fast I can destroy those downhills.
Satisfied: 1:47 or better
Whatever, call it a training run: 1:50 or better
My in-laws are getting into town in a few hours so I got to get some chores done. I will post a race report as soon as possible.
Good luck Maritza this weekend- she's running her 4th marathon total and her second running of the Nike Women's Marathon in San Francisco on Sunday. I would do anything to be there to cheer her on and be the first to congratulate her at the finish. Good luck and have fun Maritza!! I'm so proud of you for all the work you've put into your training. You're amazing. :) :) :)