I'm getting back up to speed quickly. I tested the waters with a bit of speedwork last week, then a 12 miler on Monday finishing up @ sub-6.00 pace, then 2k, 6 x 1k tonight on a road loop. Took one minute break and timed only the last one (3.15). Very happy with my progress after being pretty inactive for almost two weeks.
I'll get up way too early on Sunday morning and hike up to Olney for the Country Road 5M, but probably use it as a tempo effort. Still looking for the St. Patrick's Day 8k to be my first race after missing the LTRYW 5k due to being sick. Excited to see what I can do Sunday!
Thursday, February 17, 2011
Wednesday, February 2, 2011
Highs and Lows
The last month has been a roller coaster. On January 12th I did a monster workout on a three mile road loop. I did two loops with six sets of 2 min on, 1 min off, 1 min on, 30 sec off, 1 min on, 30 sec off. The first loop was 18.29, second was 17.20. I felt phenomenal with the last mile in the 5.30s.
That Saturday I raced the Shooting Starr 6k, a race I was prepared for and planned to nail. Sections of the course were covered in snow and ice and my shins tightened up in the first half mile. The race was over for me pretty quickly...I had nothing.
The next week I ran a phenomenal 16 miler. In slush and mud I ran 9 miles on the Old Anglers trails at a high effort before heading out on the Canal for 7 miles @ 6.14 pace on a very soft and slushy towpath. I wasn't trying to make this a tempo effort, just to get in a hard long run. This was my best long run in a long, long time.
Only a few days later I came down with a bad cough and cold and its limited my running for the last 10 days or so. I haven't been able to do a workout in over a week and my only goal at this point is to get healthy and running consistently again. I'm on the rebound so by the end of the week I hope to be back to a more normal schedule.
That Saturday I raced the Shooting Starr 6k, a race I was prepared for and planned to nail. Sections of the course were covered in snow and ice and my shins tightened up in the first half mile. The race was over for me pretty quickly...I had nothing.
The next week I ran a phenomenal 16 miler. In slush and mud I ran 9 miles on the Old Anglers trails at a high effort before heading out on the Canal for 7 miles @ 6.14 pace on a very soft and slushy towpath. I wasn't trying to make this a tempo effort, just to get in a hard long run. This was my best long run in a long, long time.
Only a few days later I came down with a bad cough and cold and its limited my running for the last 10 days or so. I haven't been able to do a workout in over a week and my only goal at this point is to get healthy and running consistently again. I'm on the rebound so by the end of the week I hope to be back to a more normal schedule.
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