October 20th (Monday): 3 miles (NT) in the AM. 10+ miles (56:32 - 56 flat effort) in the PM. Felt really smooth on this run and cruised right through it. 2.5 mile splits: 14:26, 14:03, 14:05, 13:56).
October 21st (Tuesday): 4 miles (NT) in the AM. 5 miles (33:24) before bowling league. Saw a local guy in the neighborhoods that was rocking a solid pace. Legs felt okay.
October 22nd (Wednesday): 3 miles (NT) in the AM. Normal day at work and out at a decent hour to allow me to head down to UAlbany for the track workout at 6pm. Pete told me I might have Macky for assistance in my workout. Sweet deal.
He was there when I was back from my 2.5 mile warmup around campus. Changed into my Lunaracers and ran some strides to loosen up. Goal was 10:30 and work down from there. Goup told me I wasn't allowed to break 10 on the last one. I thought that was fairly comical because I thinking I wouldn't be near that. Things change.
10:28 (Led the entire thing with Macky on my side and felt smooth)
10:18 (Macky brought us through in 5:08, finished up fairly even)
10:05 (Macky paced me through the 1st 800 and the end - the quicker rest caught up with him)
9:55 (Again, same deal as the previous interval - surprised myself with the minimal effort)
Finished the workout with the final 800 rest and a total time of 54:46 for the 10 miles. Boom! It was a huge confidence booster to crush this kind of workout (1st time doing longer intervals) and it was awesome to have Macky helping me out - solid workout. When we were "jogging" the last rest, Macky was like "You're in great shape! You're getting ready for a marathon, right?" I responded, "Thanks - I better be - yeah, running a marathon in December!" He came back with "Oh okay, that doesn't make me feel so bad that I couldn't hang with you." Haha - he's getting in good shape, but he is more accustom to the shorter distances (way quicker than me over mile to 5k).
Five Guys as a reward (like every week) and back to the house to shower/head to bed.
Yogurt and granola as dessert!
October 23rd (Thursday): Morning off from running. 12 miles (82:37) in the rainy weather after work - solo effort. Felt good and legs were sorta tired, but no serious soreness.
It's gonna be amazing seeing this little one for 10 straight days
The advantage of running at 5am. Over an hour to get ready for work.
October 25th (Saturday): 10 miles (66:27) in the AM. The rest of the day was spent relaxing (massage, pedicure, bowling, and a home cooked meal).
Salami, Swiss cheese, cheddar cheese, BBQ sauce (toasted and melted).
Blurry, but you can see the lady has gloves on. Normally they don't...
Awesome workout!
ReplyDeleteThanks Jonny! Feeling strong!
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