This is the second-to-last week of the marathon recovery plan. It looked like this:
| Mon | Tue | Wed | Thu | Fri |
|---|---|---|---|---|
| Form drills + 5 miles | 3 x 1 mile @ 5k pace | Form drills + 5 miles | 40 min tempo | Long Run - 90 min |
Monday was form drills and 5 miles in my local park. It was largely uneventful and it is an easy loop. Since it was Memorial Day, I got there early – before my wife and kids woke up – and only saw a handful of walkers there. 5.01 miles in 43:13 (8:38 pace).
Tuesday was 3 x 1 mile intervals at 5k pace. It was hard, particularly the last one. The intervals were 7:33, 7:27, and 7:37; my target was 7:22 to 7:36, so the last one was a second long. 5.5 miles in 44:22 (8:04 pace).
Wednesday was an easy 5 mile run, and sure enough I didn’t think very hard about where I was running and ran a little long. Ran across the Clay Wade Bailey Bridge and back across the Purple People Bridge. 5.72 miles in 50:22 (8:48 pace).
Thursday was a 40 minute tempo run. The anger of the park being closed got the best of me with this one, the first 15 minutes were too fast and the last 25 was tough. Having to run around the closed public park sucked, and it was made worse by the first fountain after the tempo portion quit running after I took two drinks. 6.67 miles in 55:00 (8:14 overall pace, tempo pace of 8:05).
Friday was a long run around the closed park. I crossed the Purple People Bridge and then into Covington, but instead of turning around at the Clay Wade Bailey Bridge, I continued down KY-8 to the end of the sidewalk near Ludlow and back. This is a tough route, as most of it is uphill, and I didn’t push it or take any fuel (other than Gatorade Endurance Orange). 10.02 miles in 1:30:02 (8:59 pace).
This closes out the week with just under 33 miles, and the month of May closes out with 112 miles. Lighter than prior months, but the real bang was the beginning of the month with the marathon. Since June isn’t really planned, I’m replaying this week next week.
The summer schedule has materialized. No races in June, July has 3 races: the Bulldog Blast 5k and the first two of the three-race NKU Cross Country Series (the last one is August 7). After those races, the Hudepohl 14k is coming up in September and the Honor Run Half in November.