Total Mileage: 35.03 including several easier runs, a little walking, and 3 Key Workouts.
Solo speed intervals: (couldn't join the track group, but did their workout on my own around my neighborhood). 1 mile TM 1% easy w/u at 11ish/mile pace; 4.05 miles of intervals 2X(600, 400, 200, 400 2:00 R/I) 3:00 R/I; walk c/d Paces: 8:32; 8:59; 8:16; 8:24; 8:40; 8:36; 8:51; 9:03;
This speed workout was much slower than the paces I hit when I join the track group, but I was proud of myself for getting out there and making the effort (even if slower) rather than bailing completely in favor of an easy mid-length run.
Strength intervals: Mile 1: 8:15 (Yes! I knew the elevation and skiing was going to benefit me). Of course, the point of the strength intervals is to spend considerable time at close to race pace, and 8:15/mile isn't a reasonable race pace for me right now. So, I opted for a longer interval for #2 -- 2 miles at 17:57.
Long run with F (including D and K for the first couple of miles as well). 12.21 miles at an average pace of 11:23. This doesn't sound that impressive, but I'm actually quite proud of it. I only stopped for one quick walk break towards the end for 0.05 miles. Otherwise, I ran (slowly) for the entire 2h18m with no fuel other than the pre-run coffee and juice. This is exactly the type of long run (consistent effort and time on my feet) that I know improves my fitness. The last two miles were a mental struggle and I slowed considerably. I was *very* grateful for F's company.
Overall, I'm pleased with my progress (and tired today, post-long-run) and looking forward to next weekend's 10K to get a good fitness assessment.