This is a pull back week, and it was nicely timed. The plan for the week was:
| Mon | Tue | Wed | Thu | Fri |
|---|---|---|---|---|
| 5 mi + 7 strides | 5 miles | 5 mi + 7 strides | 8 miles | 12 miles |
Monday was hill day. I started with form drills in Sawyer Point. After that, I ran up Gilbert into Eden Park and then down to Nassau and back down Gilbert. It’s nice being able to see the sunrise from the Eden Park Overlook. I finished my seven strides in Yeatman’s Cove. 6 miles in 52:31 (8:46 pace).
Tuesday’s plan was an easy 5 mile run in the park, and keep it flat because I ran the hill the prior morning. I messed up on distance and ran 5.6 miles in the riverfront parks in 49:11 (8:47 pace).
Wednesday was new gloves day! I did my form drills, 5 miles, 7 strides, and rounded off to 6 miles. I started with a run across the Purple People Bridge, then through the parking lot of Joe’s Crabshack and Burger King and LA Fitness and down into Covington. I stayed on 4th Street in Covington to the Clay Wade Bailey Bridge and back down Mehring Way after realizing that a part of Smale Park is flooded. 6 miles in 51:11 (8:32 pace).
Thursday was a lunchtime run. I ran through Yeatman’s Cove and Smale Park to the Bengal’s Practice Field and across the Clay Wade Bailey Bridge, along the Covington Riverfront Path and back into Cincinnati via the Purple People Bridge. 8 miles in 1:08:05 (8:30 pace).
Friday was 12 miles in the morning. For fun, I decided to run 3/1s. I started with some easy miles through Friendship Park (mostly flat), then crossed over the Clay Wade Bailey Bridge during the first hard mile. Went down the Covington Riverfront path to Newport running the second hard mile in the parking lot loop of Burger King, Joe’s Crab Shack, and LA Fitness. I crossed back over the Purple People Bridge and ran through Yeatman’s Cove to the Bengal’s Practice Field and back, finishing the last hard mile on my way back into Yeatman’s Cove. 12 miles in 1:43:47 (8:39 pace).
Overall, it was a lighter, but good week with 37.6 miles in the books with 5h 25m spent running – much lighter than last week (9 miles and around 90 minutes less), but the lighter load felt good especially since I’m moving into the second of two 20 mile runs next week. Hopefully the flooding doesn’t come back much more than it has, though.
Cheers!