I have to say for once I can say I had a really good week. I mixed up my training a bit, got to run with some new people, and was able to do a really good long run.
MONDAY: I met a few of the SCRR Members in Frick Park and did some trail running. I haven't been able to do much trail running this season, so it was a nice change of pace. My plan only called for a 3 mile run, but we ended up doing 4. It felt really good on the legs and I plan on doing a few more trail runs before race day. After the run we met a few more people at D's six pack for some food and beers.
WEDNESDAY: Speed Work: My plan called for 4 X 800's. I decided to do 3. My splits were
3:12 I then did 3 400's
1:26 followed by a mile run that I call the gauntlet. It is a course I designed that is mostly hill, some road some trails. I designed it to beat the shit out of me. I didn't time it, but I felt really good running it.
THURSDAY: 4 miles at 9:05 pace.
FRIDAY: 6 miles at 7:00 pace. I wanted to see where I stand on a 10K. I am pleased with my performance, but I know there is much work that needs done in the weeks to come to be able to hold it for 13.1 miles.
SATURDAY: I had to be at SCRR run on the Montour Trail. Once again Sara and I were playing the nasty shoe police. 2 more people were able to get $150 giftcards to buy new shoes. Since I was there I decided to run 4 miles with my friend Abby on the trail at a 9:30 pace.
SUNDAY: Long Slow Run: Instead of heading to North Park I decided to run by myself and do a course from Sq. Hill through Oakland, Shadyside and Frick Park. I did 90 minutes and finished with just under 11 miles. My legs were sore at points in the run, but for the most part I felt good. Good thing was my BlisterShield continues to work and my pace was pretty good for a slow run. I am going to be taking my dog for a 2 mile walk also later. I need to start breaking in my shoes for the marathon so this should be a good start.
How was your week?
Have you ever made a course just to beat yourself down?
Until next time be safe on the roads.