Perfect Temp… mild winds up to 13-14mph
mile 1 4:58 felt relaxed, but fast
mile 2 5:05 settled in… let the massive group get away
mile 3 5:09 trying to find rhythm… running solo or maybe with 1 other guy
mile 4 5:06 top ladies caught up… got in a better groove
mile 5 5:04 hanging with ladies (+10 other guys!)
mile 6 5:11 fell away from group (quads tying up.. flooding with lactate…)
mile 7 5:12 slowly melted off off group
mile 8 5:16.5 struggling
mile 9 5:25 really struggled
mile 10 5:15 downhill mile, started to feel better
mile 11 5:10 got in a good groove, trying to embrace “the suck”, which it did
mile 12 5:15 still fighting
mile 13 5:24.5 got my ass kicked… legs ran out of juice. heart rate too high; not my day.
last .1 :35
today was a 7 out of 10. I wanted to run a full 90 seconds faster, but i’m proud of the way i continued to fight. heart was funny.. would have been interesting to see a monitor (but i hate wearing those during races) felt ok on warmdown.
i still feel really good about my upcoming run in Chicago. Truth be told, I haven’t felt great since Lost Lake. Lost Lake is the sort of race that can take it out of you: seeing as how i hammered the last 3 miles of the downhill there so hard, there’s probably a correlation betweeen SORE QUADS during the race and how they felt today. Katie remarked how stiff and inflexible they were too. Gotta iron out the wrinkles.
Monday: In Anchorage. Easy 7 miles. out/back on Chester Creek (46:14) avgHR 135
Tuesday: Easy 14.1 miles. out/back chester creek (91min) avgHR 131 6:55-6:12 pace
Wednesday: Easy 10 miles. chester creek (65min) avg HR 131 pace: 7:00-6:14 pace
Thursday: 12 miles w/ 8 miles of progression. 2 miles warmup (2nd mile with strides from 11.1 mph to 11.7 mph)Progression:
mile 1 5:24 (HR151) - mile 2 5:22 - mile 3 5:21 (HR 153) - mile 4 5:21 (HR 156)
mile 5 5:18 (HR 160) - mile 6 5:16 (HR 164) - mile 7 5:12 (HR 167) - mile 8 5:10 (HR 169)
1:10:35 felt good.
Friday: easy 6 miles (41:14), avg HR 127
Saturday: In Boston. Easy 8.1 miles along Charles River (57:15) avgHR124
Good week. Went light on the workouts to try to recover from Phili. Had a 3x2mi Tempo workout planned for Thursday, but progression run just seemed like a better run for me to do. (felt good too). Still a little worn down. Looking forward to some recovery weeks.