In other words. I had a real, serious, running week.
|Doritos For the Super Bold -- Skywriting visible from my Super Bowl Sunday Run|
Tuesday, I had good intentions, but work was insane. I ran 0.5 on the treadmill but had to stop for a call. Finally, I just fit in a walk and intended to have a solid long run with local group track day in the middle on Wednesday.
Wednesday, I slept in too much to run to track day. I could have driven there, but I would have missed out on the mileage. So, I mapped out a long run and actually did 8.2 miles solo plus 0.8+walking.
Thursday, I did a mid-level effort 3 miler @ 10:44 average pace. (I'm calling this a tempo at this fitness level.)
Friday, I decided to go hard. I started with 11 minutes of jump rope and calisthenics intervals (6 X (1 min jump; 10 s rest: 30 sec (alternating pushups, dips, abs); 10 seconds rest)). I recovered from that over a 30 minute client call and then opted for speed intervals on the road -- 9X400 w/0.1 mile walking R/I, averaging in the low 8s/mile for the speed. It had been so long since I had done a demanding workout of this caliber. I pretty much floated on endorphins for the rest of the day.
Saturday, I ran to friends so we could do brunch. 5.67 miles on a route I don't normally do, starting slow, but speeding up to a last tempo mile.
Today, I headed out for a super slow 8+ miles as my last long run before Kaiser. I saw the skywriters (see above). I slowed significantly towards the end, but I really didn't care, I just wanted to get it done in a comfortable aerobic state. And I did. 8.21 miles in the highest of 12s (or even into the 13s if you believe my garmin since I forgot to shut it off while I fumbled with my phone and struggled to decipher the sky-writers).
|Why yes, this is what I consider a delicious post longish-run meal.|
In short, I got in a temp. speedwork, and 2 long runs. Best running week in a very long time. Very much looking forward to Kaiser next weekend.