We see our hero running through wild weather in many forms. The week started warm, windy, and rainy Then the days went very cold. This is a pull-back week to give our hero’s muscles time to rest and recover.
Monday: 5 miles. Ran through the park and neighboring subdivision in the rain. It was warm-ish… warm enough to wear short sleeves despite the rain coming down. Nothing really to see or show. 5.09 in 45:29 (856/mile pace).
Tuesday: 10x400m intervals. Ran entirely in the park, keeping the pace red hot. Splits were 1:49, 1:44, 1:42, 1:50, 1:37, 1:42, 1:44, 1:46, 1:43, 1:41; the goal was 1:46 – 1:49, so one was slow and seven were fast… and two were in the pace range. Overall, 6.75 miles in 56:20 (8:21/mile pace).
Wednesday: 4 mile recovery. Woke up to 28F weather. While Monday was short sleeves and shorts, if I ran in the morning I would have been wearing pants, long sleeves, and a pullover. Quite the juxtaposition from Monday. I decided I’d let the sun come up and warm up everything and run after a second meeting in the afternoon. Kept this in the neighborhood since I had a meeting after lunch. 4.2 miles in 35:11 (8:23/mile pace… and I wasn’t exerting myself!)
Thursday: 30 minute tempo run. Woke up again to 28F weather. Unlike yesterday, I couldn’t wait until the afternoon because I had a service call to fix my Internet between noon and 4, and I had two conference calls in the afternoon (all three cancelled – Internet came back up on it’s own because the problem was not at my house, and the other two calls had reasons). So I put on everything and ran in the morning. The tempo portion was 3.87 miles (7:45/mile pace, goal was 7:17 – 7:33). Overall including warm up and cool down, 5.87 in 47:59 (8:10/mile pace).
Friday: 10 mile long run. Woke up to temps in the low 40s (better than 28!!!). Ran 10 around the park and neighboring subdivision after waiting for my 🤬 watch. Hydrated with water, since I didn’t want or need the extra calories from Gatorade. 10.24 miles in 1:29:17 (8:43/mile pace).
That’s it for the week. Our hero ran 32 miles in this pull-back week. Next week he’ll be back at it with some feeling. 🍻