Sunday, May 15, 2011

Another Cold Week- Lucky For A PR!

The run on the SHT left me feeling a bit invigorated. Having run for two hours on that trail and having little to no soreness after makes one feel like their "fitness" has made a proper adjustment. Once those trails dry up I plan to make them a regular addition to the weekend running routes. For the morning run I ran an easy loop up Woodland and home via Vermilion. Typical recovery style run.
Total: 57:27 7.6 miles easy

Tuesday was my last workout prior to the one mile race on Thursday night. I managed to do a nice warm up to the UMD track, quickly changed my shoes the the Mizuno Universals before working myself into some laps of alternating the straights and corners of easy/hard. The straights were at mile pace and I jogged the corners. In total I made it 8 or 9 laps before heading home. I was really liking how I was feeling after the first 3 or 4 repeats and had a really good workout. I think if things go right, a new mile PR could be in the works. But let's not get too far ahead of myself...
Total: 1:00:35 8.3 miles
Wednesday was another easy Kenwood loop. The rain has managed to stay away for my runs this week but the cool temperatures sure have not. I need some heat!!
Total: 57:03 7.6 miles

Thursday was all about the TC 1 Mile. I woke up and proceeded to run about 4 miles easy to Vermilion Rd and back. I did a few striders and got myself home to ready myself for work.
Once we, Dave S. and I, got to Minneapolis we picked up our packets under grey skies and temperatures just 2 degree's warmer than we had in Duluth. The mist/rain would fall off/on throughout the night and keep things rather cool. I figured this to be the case as all my races this year have been under grey skies and some form of precipitation.
We got in a nice warm up and covered the course a time or two before getting on the racing flats to ready ourselves for the gun start. Once we were off I tried to settle in a pace that would keep me under control the first 800 meters but that would not happen. I felt a constant urge to adjust the pace and never really got comfortable. Lot's of jockeying for position and I soon was getting passed by a light grey-haired gentleman that had me worried about the masters title. He passed with authority and I had a very hard time trying to go with him. Once we got past the 3/4th's mile mark I decided it was time to start to get to work and try to make a last push, but the legs really had no other gear than I was currently running. Over the last 200 meters I felt like had just a bit left in the tank and passed a few runners but not the man I targeted. That's OK because I managed to run 3 seconds faster than last year and run myself to a new mile Pr of 4:34. I'm happy with that. After the race Dave and I hooked up with some old teammates of mine and had a nice burger and pint before heading home for the late night commute.
Totals: 30:00 4 miles in AM
35 minute warm up prior to the race
1 mile race then 1 mile warm down.
11 miles total for day

Friday I had off from work and packed my morning full appointments and the afternoon was full of rain. Being pissed and sick of all this, I opted for a day off and enjoyed myself.
Total: 0 miles

Saturday I made my way to the SHT to Hawks Ridge and ran roads home. I found myself at the base of Glenwood hill and pushed at 7:15 pace up and continued the effort the rest of the way home. An impromptu tempo if you will. Legs felt great to go faster again and I feel like some nice workouts are right around the corner.
Total: 1:00:21 8.1 miles with last 20 minutes tempo.

Sunday I found myself out at Jeremy's as he is starting to get back into running after an injury that had left him down and out for a month or so. We ran the Western Waterfront trail out and back then three of us added another ATV trail loop to get our long effort for the day. Good for just over 2 hours. Legs felt great with no soreness after. Yeah!!
Total: 2:03:19 15.5 miles

Weeks Total: 58 miles
Years Total: 942.7 miles

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