After speed intervals and tempo runs, I was really looking forward to today’s 9 miler. Yesterday, I did 4.5 miles on the treadmill before hitting the core training class at the gym, then following that up with some weight training on the legs. I did 2 sets of the leg press with 230 lbs, then did 2 sets of seated calf raises with 90 lbs. That all went well.
Today, the weather rocked. It was 67 when I left the house. It was sunny with not a cloud in the sky. The wind was a nice calm 4 MPH. I started off at a slow easy pace, but picked things up outrunning a weirdo on a bike about a half mile in. That kind of set the tone for the rest of the run. I frequently found myself just below 8 minutes per mile and had to keep telling myself to slow down. For some reason, 8 minutes per mile just felt more comfortable than 8:30 or 9:00 (my current “Easy” pace is 8:58). So, I went with it. I will definately say that over the last 2 miles, I was looking forward to being done. The best part was that the knee didn’t act up at all.
So, the week in review:
Monday: 5 miles Easy + upper body weight training
Tuesday: Solid 7 mile tempo run
Wednesday: 5 miles Easy + uper body and core training
Thursday: Very mediocre speed intervals (total 7.5 miles)
Friday: 4.5 miles Easy + core class and lower body weight training
Saturday: 9 miles Easy
Total distance: 36 miles.