Monday: 2.5 miles on Hinsdale Rail Trail w/Jimmy. Nice morning. I kept this short and easy.
Tuesday: 5 miles w/Jonny, Pard, and Jimmy around the Brrrlingame 15k course. I have no idea what trails we ran except for the North/South Trail, but they were fun. I'm running a track workout with the WTAC crew tomorrow at Chariho. I'm looking to run an R workout consisting of 200's.
Wednesday: 5 miles at CHS. I met up with the WTAC guys Jonny, Gazelle, Muddy, and Tommy Fivek. We ran a 2 mile warm up together then I ran my own workout consisting of a tempo mile followed by some rep work.
Goals: mile - 7:25
4 x 200 - 47 w/ full rest
Result: mile - 7:23
41, 42, 45, 43 + 100 in 18.5
.5 mile cool down around the old Fun Run course. I used my current vdot (45) to come up with the times. I really feel I need a lot of rep work because of my tight/arthritic spine. My stride is very labored. I need to add some hill sprints too. We'll see if this one workout yields any results on Saturday and Tuesday.
Thursday: 7 w/ Cody and Jimmy on the Rail Trail w/River Loop extended. Pretty awesome run. Blowing snow and breaking trail made for some tough conditions. I could tell Cody was enjoying it. We started a little too fast which made the middle miles pretty tough. We were able to grind out the last mile at a pretty fast clip.
Friday: 3 miles on Rail Trail w/Jimmy. Nice sunny morning. We got about 7 or 8 inches of snow yesterday. Took this one nice and slow.
Saturday: 3 miles at BU Mini Meet #3. I raced the mile in 6:20 and the 800 in 2:48. Both were improvements from last week. Both hurt a ton. A lot of fun once again. We had a looonngg drive back in the snow from Boston. I'm worn out and my calves are sore.
I felt a little smoother thanks to racing and my workout on Wednesday. I need to continue doing R paced workouts. I might not race the Millennium Mile on Tuesday so I can recover fully.
Sunday: Lifted Upper x 2 in am. I'm not feeling very motivated to run. Maybe I'll get out this afternoon.
Nope. Didn't happen. I did run 3 hill sprints in the driveway. Good week.
Week Total: 25.5
Days Lifting: 1
Last Week: 19