This could also be called “OMAHA! OMAHA!” thanks to some retired quarterback.
This week started out rainy and turned out alright.
Monday: 7 * 0.25 mile repeats. Ran in the park, and while rain was threatening, it didn’t really rain on me. I had contacts on and was ready for it, though. Being a few days from a solid 5k, I didn’t overly exert myself, but kept solid paces. Splits were 1:46, 1:51, 1:45, 1:47, 1:39, 1:34, and 1:44, overall 5 miles in 40:49 (8:09 pace).
Tuesday: 3 miles + 7 strides. It was pouring rain during my commute to the office and subsequent run. I ran faster than what I should have, mostly because I wanted to get out of the rain. Ran across the Suspension Bridge and back across the Purple People Bridge, which had a long stairwell in the way because work on Riverboat Row and the Floodwall has the path and ramp closed. 4 miles in 32:16 (8:02 pace).
Tuesday Evening: 3.2k XC race. My initial concern with the race would be that it would be too muddy. During my warm-up, I ran into the woods to check on the footing, and it wasn’t bad at all. After a little hiccup on the start and one slight slip on the mud, I came in with a 14:39.
Wednesday: Called an audible. Was supposed to do a tempo run, but after Saturday, Monday, and Tuesday Twice, I decided to stick with a simple 3 mile run in the park. 3.08 in 26:31 (8:36 pace).
Thursday: 3 mile HM pace. This kinda snuck into my watch, so I left it and did it. Ran through the parks where it’s mostly flat. Overall, 4.5 miles in 35:53 (7:58 pace), HM portion was 3 miles in 22:56 (7:39 pace).
Friday: 90 minute long run. Was going to run out through the East End (it’s pretty flat), but called an audible and ran across the 8th Street Viaduct and back along the 6th Street Viaduct, and then across the Clay Wade Bailey Bridge and the Roebling Suspension Bridge. It wasn’t a bad run, although my Gatorade Endurance was not mixed too well (my fault) and after getting a chance to try, I prefer the Gatorade Endurance gel to the Gu that I used. Generally felt fast, and the pace for five bridges (plus the uphill by Paul Brown Stadium and the stairs to go over the 6th Street Viaduct) was nicer than I expected. 10.53 miles in 1:30:01 (8:33 pace)
All-in-all, it was a fast week. Still looking forward to the third and final NKU XC Series race, the Hudepohl 14k in mid-September and the Honor Run Half Marathon on Veteran’s Day.
Cheers!