Some dishes and laundry before changing up to head to Burnt Hills high school for a workout. Goup was pacing Renee for her workout. My workout was 3xmile (800 rest), then 4x400 quick (200 rest).
Over to the track by 5:30pm. Dropped our stuff off at the track. 2.5 mile warmup (16:05 + strides) around some neighborhoods. Legs were feeling alright. Asked Goup what I should start at and he said 5:00 and work down. Felt better/smooth halfway through the first interval. 4:53 (2:27, 2:26), 4:48 (2:24, 2:24), 4:44 (2:21, 2:23). 67, 66, 65, 66 for the 400's. 33:28 for a total time of the 6 miles. 5:35 pace. 2.5 mile (18:34) cooldown around the campus fields. 11 miles on the day and felt wicked smooth on all the intervals. Boom.
Back to the house to just foam roll, stick, and just relax. Protein shake. Bed at some point.
May 11th (Saturday): 6:30am wakeup. Bagel with butter and honey for breakfast. Down to Fleet Feet to run with some of the Fleet Feet people. 10 miles (76:14) through Albany. Beautiful weather. Stopped off at Walmart to look for the the Fast and Furious movies. All in a row at the rack. 2 Fast 2 Furious, Tokyo Drift, and Fast 5 were purchased. Some king sized candy right before the register (Reese's Peanut Butter Cups and Hershey's bar with almonds) were picked up "accidentally." Oh well.
Great combination (courtesy of Sarah and Bob).
Home to make a mushroom and onion omelet with cheddar and Muenster cheese. Two movies watched. Break for a shakeout 3 miles (20:59) on my own. 13 miles on the day. Gavs stopped by to chill. Swung up to Saratoga around 8pm for drinks and hang out. Cab ride home around 1am.
May 12th (Sunday): 9am wakeup. Chilled in the morning hours. Omelet with cheddar and Muenster cheese. Fast and Furious (4) and Fast 5 until 3pm. Drove down to the Zim Smith trails to run some miles with Renee. Added a couple more with Goup to make it 10, then I continued on through the neighborhoods to make it 15+ miles (1:48:35). Back for a protein shake with some cranberry/raspberry juice, honey, chocolate syrup and milk. Mmm. A great addition I've noticed is the honey, Stonyfield Blueberry yogurt, and a splash of cranberry/raspberry juice.
Chilled the rest of the day. Some grocery shopping. Bed early.
80 miles for the week. Solid week with one workout and a long run. The next 5 weekends will be racing weekends. 5 weeks until Mount Washington Road Race. Woohoo!