PM easy run

4.4 miles, 29:50 on treadmill.  Mostly at about 6:54 pace.  Did a couple of short pickups just to change it up.

Shout out to Evan and PJ who went 1,2 at Caribou 5-miler today.  Between Erik, PJ, Evan, and I we are all 36 years old or older.  Couple more years, there will be a heck of a masters class in Maine.

AM Race

Got in warm up of 2+ miles.

5-mile race went well.  Wanted to try and break 5:00 for the first mile.  Got a little aggressive and ran 4:51.  I paid for that in mile two with a headwind and ran 5:29, but under goal marathon pace, so I was happy.  Luckily I was able to recover for the third mile that starts uphill, then continues uphill on a single track path, before finishing uphill on pavement.  Somewhere in the 5:45 range which I was really happy about, because its hard to be under 6:00 for this mile.  Then picked it up under goal marathon pace for the last two.

According to my GPS splits I ran 4:50, 5:28, 6:15, 5:15, and 5:05, so maybe I didn't run the third mile as good as I thought, but I got it together by the end at least.

26:55 for second place.

Led through most of the first mile, with Eric in tow.  He went on and ran really well in about 25:52.

Cool down of just over 4 miles.

Thought I could run a little faster, but I was a little tired from working last night and not getting to bed until about 2 am, and my back still hurt a bit, but loosened up partway through the race.  But overall after a 23.5 miler less than a week ago, my back and being tired I was pretty happy to be under 27. 

5-k next week.  I'm going to try and run under 4:50 for the first mile there and then hold on.

After that I'll have a 12-k and 10-k races where I'll actually try and run even.  With a 4-k race I plan to hammer the first mile and hold on.

Going for another run tonight to get some mileage.

Easy Run

6.2 miles, 39:39, on treadmill.  Pickups every half mile, some uphill ones the final few miles 2 to 3.5% incline.

Didn't take any Advil today so I could get a good indication of back pain.  Say it's a 2 on a scale from 1 to 10.  Pickups felt better.  After a couple days of biking, my cadence was up closer to 90rpm's.  Should be able to race tomorrow.  Goal is still 26:30 and stay within 30 seconds of winning time.

Time for some Advil and some ice.

I've got some catching up to do mileage wise this week.  I'll do long cool down tomorrow, and sneak another run in tomorrow afternoon.  After that I should be back on track.

Easy Bike

30 minutes on the bike trainer.  Pickups every 6 minutes.

My back is much better this afternoon.  I can actually put on a pair of pants by myself.   Hopefully I can try an easy run tomorrow.  If that goes well then I'll race on Monday.  If not, I'll end up doing a workout Tuesday or Wednesday.

Back

I'll probably do another bike session today.  Could barely walk when I got out of bed.  Getting a running injury is one thing, but getting hurt from splitting wood kind of sucks.  Did the same thing in May when the dog stepped out in front of me and although I raced a mile race the next, day, it was not fun.  Might as well let my body heal.

Oh well.  Hoping I can run by 5-miler on Monday.  If I can't then I can start to worry.  Worse comes to worse, I'll have to get in the pool and do some pool running, which I've had some great success with.  Pool running sessions I've done in the past are hard and many hours long.  Plus it really helps with running form.

Bike workout

Did 1:02:30 total.

Warmup, then 5x3:00 hard, 90 seconds easy.  Had my HR jacked.

Did 5x 30 seconds at 100+ rpm's with 30 seconds easy.

Then some other 30-60 second pieces.

3:00 @ highest gear, followed by 2:00 @ easier gear at 100+ rpm's.

Cooldown.

No pain on bike,  this should help for mdi marathon course, and hopefully help heal my back up.

Unplanned bike ride

Well I chopped firewood for almost 3 hours,  on last piece and my back went out.  Usually does this a couple times a year. 

Can hardly walk much less run, so on the bike.  Going to do some sort of hard workout.  Hopefully I'll at least be able to run race on Monday.

Shit happens.  Always for a reason. 

So ending week with just under 70 for week, but this ride will be hard once I finish warming up.