Week 6

Ran with Johanna a lot this week (which was great) as she was down in Bethesda from Sunday to Wednesday and then I traveled up to Gettysburg on Friday afternoon. Sunday we got in a great 12 miler from lock 7 on the Canal, hitting sub-42 on the way back. We also got on the Landon track on Tuesday where I did 4 x 200 (100 jog), 2 x 150 (250 jog), 4 x 200 (100 jog), all untimed. It was a bit of a shock to my system to be running fast again, but this was meant to be an easy leg prep workout with 2 fast 150s in the middle. I probably started off too fast as I was exhausted by the end, but hopefully I'll feel infinitely better when I get back on the track next week.

Friday was another Canal day--this time for 10 with the same goal as the last Friday. Kept it easy for the first 3 miles then hit 6:10, 5:59, 5:51, 5:54, took a rest mile at 6:26 and came back to hit mile 9 in 5:56. This was a great run--was finally able to get out on something fairly flat and just roll. Great to hit 4-9 in 36:16, but need to work on making these runs more continuous. I'd like to eventually eliminate the "rest" mile and make it a more sustained effort.

Totals:
Week 6: 55
January: 120
Season: 245