Holy treadmill

Well I need to do something because I cannot get this treadmill to work.  Factory reset messed it up even more. 

Got home last night ended up getting called in at 3am for another DRE.  Whole days been fckd up. 

Race

Warmed up 2 miles.  Way too slow for me.  8:30 pace compared to the sub 6:30 pace I usually do before races and workouts.  But ran with team.  Need to do my own warmup I guess because as test mile at franklin park is mile 1 and I ran 5:44. 

5:40, 5:38 next two and I was like hey, this is goal marathon pace. 

Finally got things together and ran a better 4th mile 5:32.  Then up bear cage for 5th mile in 5:28 passing a lot of people.

Huge group about 20 seconds ahead of me going into final mile, and I finally felt warmed up.  Caught back if group going into last 150 meters after 5:06 6th mile.

Passed a couple of them.  34:08.  Not very good, but at least I got my head screwed on right for last bit.  Still out of five times I've run course, all between 2000-2003 when I was young, I managed my third best time,  so not what I wanted, but looked like it was going to be worse.

And I beat all the other 39 year olds in open race, so that made me feel better.

Easy run yesterday

3.1 miles easy on treadmill after waking up.  Headed down to Augusta for the night.

Race today pretty much sucked.  I'll do up a race report later.  5th time I've run this course.  Smack in the middle time wise, so that's good I guess. 

Started slow and sped up, problem was I started way too slow.   That is almost damn near impossible for xc, but I did it.  First mile 5:44, last in 5:06.  Final .22 in 61 seconds. 

Easy run

4.2 miles, 29:15.  Treadmill.  Other than treadmill being stuck at 4% incline, I kept it easy.

Just over 60 total for week.

Thunder

Got my new shoes for xc race.  Probably will need to put some smaller spikes in them or blanks for franklin park.  Lightest pair of shoes I've had for 10 years.

Next week I do need to get in a long run.  Haven't done one since the marathon, so I need one.  Plan is....

3 mile warmup
4x3-miles starting just slower than goal marathon pace(5:40) and each one getting faster(5:20).  1 mile float in between at 6:00-6:15 pace.  Short cooldown should get me close to 20 miles.  These kind of runs really boost my fitness, plus I'll need some good long runs so I can run 50-k in March well.  I think after run I'll jump on bike for another hour just to get used to working for a few hours.

Workout, Vvo2max work

2.5 warmup,  14:42.  Ran first mile of this in 5:39, made myself slow down.  Legs feel good.  Did some strides, uphill strides and drills before starting workout.

I was going to run 1.4 miles at about 5:00 pace, but after running first loop at about 4:42 pace, I said screw it and just decided to skip the longer intervals and do the 5 X .56 repeats.  No need to tire myself out with the longer 1.4 repeats if I was going to run them too fast.

.56- 1:19.68, 1:19.54(2:39.22)
.28 easy- 2:02.1
.56- 1:20.17, 1:19.92(2:40.09)
.28 easy- 2:03.14
.56- 1:19.45,1:19.95(2:39.4)
.28 easy- 2:05.71
.56- 1:19.16, 1:19.95(2:39.11)
.28 easy- 2:08.35
.56- 1:20.17, 1:20.60(2:40.77)
.28 easy- 1:46.92

4.2 miles- 23:24.85(5:34.48 average)

Fastest I've averaged for these all year and the rests were faster too.

Did a couple of hill sprints after.  Legs feel fast.

2.1 cooldown 12:28

8.8 total.

Easy run

5.5 miles, 33:00, treadmill.  First 4 miles treadmill was stuck at .5% decline so I got my plyometics session in with that.  Kept it at 6:00 pace because it wasn't hard running downhill.   After that, I got it working and ran last 1.5 miles at 1.5% incline.  Kept it at 6:00 pace, and did a couple 10 second sprints at 4% at 5:00 pace.

Surprised it let me do what I did because usually once you go under zero incline it only will go 7-9mph,  but whatever.  Got a nice downhill session in to beat up legs a little.

Workout tomorrow,  think I'm going to run 1.4 @5-k pace, then some .56 miles a bit faster, then another 1.4 @5-k pace.  Then rest until Sunday.