Monday, July 24, 2017

MIchigan Week 2 =>OH =>VA

Trying to bring my mileage back up slowly and wisely.  It helped that I couldn't stand the flatness in Michigan so it was hard to run too long anyway.  Monday's and Tuesday's runs went really well because it felt so good to stretch out my legs, but by Thursday my legs were over it and didn't want to go.  It was nice that I got some good use out of my bike this week though!

This week : 
 M : run 8 / 7:34 / 226 ft
T : run 7.2 / 7:29 /98 ft
W : bike 16 / 18.5 mph / 305 ft 
R : run 5.1 / 7:38 / 194 ft
F : rest
Sa : bike w/Lauren 19.6 / 16.3 mph / 912 ft
kayak 5.1
Su : run 4 / 7:28 / 262 ft
total run miles : 24.3
total bike miles : 35.7

Tuesday's speedwork was timed intervals.  10 minute warm up around 8:00 pace, then 6 x 4 minutes at 6:30 pace / 2 minute jog, then cool-down back to the house.  I used the Kal-Haven trail, which is a flat bike path that is mostly well-packed dirt.  Now that I'm back home, I will still do some track Tuesday's, but I am going to start doing some Tuesday's on the Creeper Trail instead to get longer intervals without having to run so many circles.  I dislike the trail because of it's slight downhill grade going out and uphill coming back, but it's time to learn to deal with it!  I want to start doing some 2 mile intervals, and I'm not going to make myself run that many laps around a track.  I also need to be building more muscle for the flats so that they don't hurt me in races.  

I feel like I am so very overdue for a long run, as I haven't had one since my marathon/half marathon week, but it just hasn't been in the cards.  And I know I can't just go out and force a long run if I want to stay healthy.  Not sure how long it will take to lose all that endurance I built up but hopefully it can hang on for another few weeks!  I'm hoping to stay in marathon shape while working towards my half marathon PR.  

Michigan fun

Ohio fun

back home in VA


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