Finally getting caught up here after a
whirlwind of a week!! Some increased stress at work fueled a series
of good runs, that along with a lot of cross training at the Y left me a little pooped to post the last couple runs. I’ll go over the last three runs below…
THURSDAY – 14.6 Miles – 5
miles of Fartlek, followed by a 9 mile loop.
Thursday was just an awesome workout…
Scott and I started about a 5:15pm and did 5 miles of fartleks. I got
2 full tempo miles in at a 6:30 and 6:07, taking the rest miles at 7:30. Then the last ½ mile right
around a 6:05... I’m feeling pretty good about the pacing, even
though I haven’t worked on speed much this winter all the hill running definitely helped. The temps were
warm Thursday night and a little humid, I ended up shedding some
layers quick at the end of the speedwork and we proceeded for the
group run.
For the group run we did a 9 mile loop
route I created a couple months ago. Part of the run was on a road
with no sidewalks so I’ve been hesitant to ask the group out there
until the snow as gone and conditions a bit safer. It turned out to
be a great run, despite the thunderstorm soaking us around mile 7
haha. We did some rolling hills with an overall negative decent
until the last two miles, at this point we turned back up and hit
about 400 feet in a couple miles which was a great ending. I remember just feeling great about the quality of the two combined workouts.
SATURDAY – 13.1 Miles - Paced
Rob and Thomas on a half marathon time trial.
We started a little early Saturday,
leaving the coffee shop at 7am… it was a pretty warm morning and I
was able to break out the shorts once again. I had only planned on
clocking in about 5-6 easy miles but it sounded like fun to join Rob
Thomas and Luke on their time trial so I joined up. We did a fairly
flat ½ marathon route with a couple decent hills thrown in for good
measure. The guys all did great and it was very cool to see them
set and hit their goals once again. Marion is just a couple more
weeks off and I’m getting increasingly excited to watch everyone
run. The miles Saturday went by so fast we hit 9 miles before I even knew it and as we finished I remember thinking my legs felt better than when we started... a great feeling.
SUNDAY – 18.1 Miles - Sunday
long run with Bill and Shannon
Sunday we had planned on cutting back
the mileage. With a pretty high mileage week I was really hoping to
cut back to around 12 miles but as the day went on Saturday I felt
pretty good and my inner coach was telling me to give the 17 we
previously talked about a try. After some discussion we decided we
would do the 12 but leave our options open…. come about 10 miles
in, with the sun shining and good conversation we all agreed to
extend the run. It is really amazing how much nicer the runs can be
in 45 degrees vs -10 We
ended up turning back down Grandview to Southern which would give us
18 total, that’s when we got to witness Shannon’s outstanding
last couple miles… he steadily increased the pace with great form
over the last two (uphill) miles and dropped a 7 minute finishing
mile!! It was really cool to watch him do so well and again just
reminded me how much fun it will be to watch everyone drop time this
year! We joked that it is Shannon’s honey stingers he used for
fuel that helped him to do so well, and although we all know it is
his hard work and training, I’m not saying I won’t pick some up
on Amazon.com today :) All joking aside it was cool to see him perform so well and I really wish he could run Grandma's with us, I know he would do great.
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