October 6th (Monday): Off. Normal day at work. Over to the Recovery Room for beers and food with some co-workers for someone's birthday.
October 7th (Tuesday): 5 miles (33:35) in the morning. 5.5 miles (39+) with Will Koons and Pete Rowell along the cinder section on the Zim Smith bike path.
October 8th (Wednesday): No morning run. A relaxed 5x800 track workout down at UAlbany to test out the calves and not be too taxed for the weekend. 2.5 mile warmup. Some strides. 2:28, 2:24, 2:22, 2:26, 2:23). Cruised and legs felt decent. Shorter intervals, but a step in the forward direction. 2.5 mile cooldown.
Electric stimulation. Every bit helps with recovery.
Rocking out (aka hearing protection for the airplanes overhead).
October 9th (Thursday): 3 miles (NT) in the AM. 7+ miles (48:04) in the PM.
Dinner of champions.
Baked potato topped with a dollop of plain Greek yogurt.
Salads are important too!
Prepped with high visibility gear.
Mile 2 - 5:04
Mile 3 - 4:58
Mile 4 - 5:09
Mile 5/6 - 10:30 (30:41 through 6) - not so good and settled in to that pace through the course
Mile 7 - 5:16
Mile 8/9 - 10:35 (not getting any faster and the course has some rollers
Mile 10 - 5:12 (some downhill and maybe some chance to get out of the funk)
Mile 11 - 5:23 (just kidding!)
Mile 12 - 5:27
Mile 13.1 - 5:43 (5:11 pace and somehow salvaged something for the end)
Time: 68:19. Only 39 seconds off my PR, but felt not all that great. Pictures will be a witness of the true feeling. Rainy and 40 degrees did not help.
The rest of the day was recovering and driving over to Leominster to hang out with Sarah, Bob and my parents. Homemade dinner that was bomb-diggity!
Tongue out. Feeling okay.
Look of exhaustion.
October 12th (Sunday): Up to drive over to Boston to watch the BAA Half Marathon. Sarah (my sister) and her friend were running it. Trotted around and spectated. Home at a decent hour back in NY.