Tough April

So after a difficult and cold March, we entered spring break with high hopes only to have an unfortunate late spring flu really trip up the whole break.  To recount the injuries/illnesses: Elena - concussion and flu, Julia - hurt foot, wife - tick bite - on antibiotic and hoping to avoid lime disease.  So with these happy thoughts in mind, I headed to the AHS track today to belt out my 8x400s.  The goal pace was a little slower (1:45s) but with only 30 seconds of rest.  I did the first six at about a 1:40 pace - and was feeling pretty good - so I tried dropping the pace on the last two: 1:35 and 1:35.  The 30 second rest does make it more challenging - but not too bad.  The intervals have been pretty good - but I'm a little worried for next weeks 10k since the 2x2 miler felt impossible.  Not sure what my 'go out' pace should be next Sunday.  I'm thinking of playing it a little conservative: 7:10s - and see what happens at the 5k point.  The problem there - is i'll have already given up over 30 seconds to a 7 minute pace - not sure how i'll get that back.  My battlegreen pace was 6:58 - on a hilly as hell course - so maybe i should push it more...  Guess I need to think a little about this.

The Spring Break that wasn't

Yesterday I went out for a 10k specific workout: 2x2 miles at proposed 10k pace.  The workout actually called for 1 minute off inbetween.  Which seems insane, so i did a 1 mile run in the middle.  The 2 mile intervals were run at fresh pond.  I did 7:16, 7:12 for the first two.  7:20, 7:20 for the second intervals.  Very hard - doesn't give me a ton of confidence of breaking 7 for the 10k - but I figure I'm better off running it than not - and then refocus on the mile race.  I still have two more workouts: 8x400s this weeked and another 20-30 minute tempo run next week.

Kids have been home from school this week - Elena has been sick Sun-Wnd, which has thrown a wrench in my wife's plans - but she is feeling better - hopefully they'll get a good 4 day weekend.

Marathon Monday

Last week saw hills, a 9-miler which included 26 minutes at 7:20 pace and 10x200s at the track.  Yesterday I ran down to Clevland Circle and managed to catch this glimpse of Galen holding on for glory.  The kenyan drrunning.  opped a 14:30 5k after this.  Pretty amazing after 22 miles of running.

An ok week

I had an ok week this week.  It started last Monday night when i wanted to get my hill workout in.  I felt my knee kinda get tweeked going down the stairs before the workout, but headed out anyway - and managed to complete the workout (60, 75, 90, 60, 75, 90) - but had a sore knee that night and the next day.  The workout followed an interval session the day before - which i'm guessing didn't help the knee situation.  So, I decided to take it easy - no running Tue/Wnd/Thr.  Friday was a lovely morning, so i headed out and did about 6 miles at an easy pace.  I could feel the knee - but it wasn't so bad.  I took another day off (saturday) and went out for a nice 9 miler today - kind of a progressive pace: 8:29 min/mile the first 3 miles, 8:22, 8:20, 7:57, 7:38 and 7:32 for the next 5 -  and pushed it at an 8:17 pace for the 158 foot climb the last mile.  A pretty good workout to end the week.

I think i've been trying to train for a 10k, but also squeeze in hill workouts - which is probably too much.  And now - starting next week, I'll be entering my mile training plan.  I may stick with the hills for another week - but really need to just get by and not worry much about the 10k. I may do a tempo during the week on a run home - but should really consider just running home if it the legs aren't feeling great, since I'll need to be able to hit the intervals on Sunday.

Snowtervals

Today I ran into arlington thinking of doing my 10k-specific 5x800s along the bikeway - but to my surprise, the hs track had the snow melted off.  pays to have a black track.  So i ran this workout - which called for 800s at a 10k pace - which i was thinking would be about 3:30s or just under - and only 45 seconds of easy jog inbetween.  that bit makes a big difference.  the first one felt pretty good - but the lack of recovery really had me dreading the start of the new ones - and trying to focus on pacing.  It was really hard - but felt pretty good to be done.

I hit my highest weekly mileage since marathon week last October.  I felt pretty good after todays run, but just did a little walk to enjoy the nice weather, and am feeling pretty tired now.