An off week (stress, busy at work etc) and an almost complete week (Sunday fell off the wheel). Three weeks to go until Richmond and I have gone from being pretty nervous about my goal to being quite a bit more confident about it. Now can the race just get here already?
Monday-Unintended Rest. Watched Monday night football instead
Tuesday- Track, 9 miles with 6*500. Calves and hamstrings were thrashed after the intervals, not sure why but this workout was tough even though it shouldn't have been.
5*600 with 90 sec rest splits
2:18.14, 2:15.23, 2:16.49, 2:16.04, 2:15.50
Wednesday- Birthday Run 15 miles at lunch. 7 on my own and 8 with Daisy. Again a run that shouldn't have been hard but was. Probably went out a hair too fast and between that, the heat, and not eating properly was just hanging on by the end. 7:58 pace
Thursday- 60 minutes yoga
Friday-7 mile lunch run with Daisy easy
Saturday-2.5 mile warm up, 10k race, 1.3 mile cool down. Great race 39:45
PM: 60 minute hike with Hubby and Salty
Sunday- AM: Duathlon 2.9 mile run, 15.5 mile bike, 2.9 mile run
Got my ass handed to me on the bike by Daisy during my last Beast event, the headwaters trail duathlon. Only 5 athletes. Took out the run at what I thought was a respectable, but attainable pace, about 6:50 pace for the first run, then just did my best to survive the bike, 15.5 miles by myself with my quads wondering why the heck I was riding up and down these roadkill hills. Last run stepped it up a notch so as not to look so bad by Daisy crushing me by almost 10 minutes on the bike. About 6:40 pace for the second run. Opted to call it a day, it was freezing out and we had a lot to do before my b-day party (bonfire and charades, it was a fun night!).
PM: Hour Photo Hike with Daisy
Week: 47 Miles Running, about 6-7 hiking, 15.5 On the bike (Very evident I hadn't been on the bike since July!)
Monday- 6 mile "recovery" run with TB in the dark, pace probably a little quick
Tuesday- Track, 11 miles with 6*1000 with 2 minute rests
Incredibly windy night. Paces were slower than I would have liked but respectable considering the wind. Likely ran the first set a little too hard because I couldn't get back to that time on any of the others
5*1000 with 2 minute rests splits
3:47.50, 3:51.82, 3:51.12, 3:52.83, 3:52.59, 3:51.65
Wednesday- AM: 4 mile Recovery Run
Lunch: 6 mile recovery run with MJ
Thursday- AM: 15 mile run, 8:08 pace
PM: 4 miles easy on treadmill in hotel
Friday- 8 Miles Easy on Kal-Haven Trail in Kalamazoo with 6*25 second strides.
Saturday- 20 miles, 6 on Roads/Hills with FD, 14 on towpath solo, 7:54 pace
Sunday-Not enough time in the day. No run.
Week: 74 Miles