3-k warm-up,
4x1-k with 1/2-k easy between.
Nothing crazy fast, just something to get the legs moving again.
Went 3:23, 3:21, 3:19, and 3:17. Felt pretty easy.
3.5-k cool down.
12-k, 44:40 total, about 6:00 pace for whole thing.
Scheduled a massage next week to get my backed worked on. It's gotten a little better. It doesn't hurt to breath anymore, but still feel it a little running if I twist at all. Weird injury.
5-k this weekend. Ya, not sure how that will go. I have not run this course, but it doesn't look super hilly. Should be at least 1-2 good runners there at least. Goal is top 3 and try and be under 16:30. Not going to do anything nuts in first mile, just try and hang with leaders as long as I can, and then try not to fall apart.
Next weeks 5-k is much hillier and although my legs should be more recovered, I've always had a tough time breaking 17 minutes on the course, so if I can do that I'll be happy.
8-k the week after that has some hills, but isn't super slow. I've run 26:08 on the course, when I wasn't super fit, so I'm hoping I can run 26:30 or so now.
After that I get a couple of weeks off and will run the Brewer Turkey Trot 3-miler which on a pretty pancake course, although the wind is usually an issue. Like to be around 15:30-15:45 for that.
Then it's 3 weeks of training before the Millinocket marathon where I have no major goals other than run with lead group as long as I can.
I've got some good workouts planned between now and then which should keep my fitness pretty good. The marathon last weekend once I recover should boost my fitness a bit.
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