This week began on the road with a pretty tough workout of 2 miles warmup plus 2 x 1.5 miles in 9:55 and 9:45 plus 7 miles for a total of 12 miles running. My legs were still a little tired from Saturdays 14 miles with Richie and Steve, but they warmed up nicely and the two cruise intervals were much faster than the 10:20 goal. Once I got those out of the way, everything else seemed slow and much of the remaining 7 miles were run at sub 8 min/mile pace. Here’s how the rest of the week shook out:
Monday: 2 miles easy + 2 x 1.5 T pace + 7 miles easy = 12 miles
Tuesday: 8 miles easy
Wednesday: 35 minutes stationary bike + core strength training
Friday: 1 mile warmup + 10 x 400 w/ 400 jogs + 1 mile cool down = 7 miles
Saturday: 10 miles easy
Sunday: 8 miles easy
Total: 45 miles
This was probably my best week yet. 7:45 pace is feeling fairly effortless lately. I’m running a half marathon in 2 weeks. My original goal was 1:35, but Richie thinks I can go sub 1:30 again and he’s signed up to pace me to that time. So, the next two weeks will be kind of a taper, though not to the extent I would taper for a goal race.
On another note, I found out last night that qualifying races for NYC must be run before January 31, 2011. That means that a sub 1:23 performance in the Gasparilla half marathon would not guarantee me entry into the NYC marathon since Gasparilla is in February. It would, however, guarantee entry into the 2012 NYC marathon. So, it looks like lottery is plan A and charity is plan B again.