mon - 6 easy
tue - 7 (3 tempo)
wed - 6 easy
thu - 3 easy
fri - 8 (trackwork)
sat - 15
sun - rest
mon - lazy
tue - 6.5 easy
wed - lazy
thu - lazy (am weights)
fri - 4.9 easy am / 7.1 (3 tempo) pm
sat - 11.5 'easy' (tired legs)
sun - to be determined
monday, wednesday and thursday weren't totally "lazy" days so much as i was moody. instead of pushing myself out the door, knowing at least a short run would fix my mood, i allowed myself to not-run which only made me more moody.
i've also been having this situation lately where i don't want to run if i haven't had a 'movement' yet. i have had too many "calls" from nature when i am as far as possible from a bathroom. basically, i never had such a movement tuesday, wednesday or thursday. lame excuse i know, but i'm not about to start chugging ex lax.
the squats and such thursday morning set me up with already-tired legs for friday and they weren't exactly feeling fresh saturday either. i'm hoping to get in 12-15 miles on sunday, we'll see. nothing like cramming all your miles into 3 days right? (kids: file this under how not to train for a marathon. i'm an expert)
friday was errunds day as josh and i ran to the food store in the morning to get coffee beans. later i dropped off some mail at the post office as my warmup for my afternoon run. so productive. the tempo miles were hard at first, then i found a groove, and then the last half-mile was hard again.
friday (1/28) am: 4.9 miles, 44:42 (avg pace 9:07), 33*
friday (1/28) afternoon: 7.1 miles, 58:51 (tempo miles 7:50, 7:31, 7:44), 57*
saturday (1/29) am: 11.5 miles, 1:44:10 (avg pace 9:03), 56*
with tired legs and hope for another long run tomorrow, i hopped in the tub for an ice bath. apparently my pipes have great insulation because i probably could have just sat in the cold water; it was frigid. i had already emptied the ice maker though so i went ahead and added the ice.
|ice baths: tailgating in the tub|
in other news, i almost got hit by a car again on my long run last week. in the exact same intersection where i had a run-in before. remember, it's not important to look to the right when driving. you only need to look left.
oh and i still have some stickers left. email me if you want one.
(if you haven't gotten yours yet it's 'cause i haven't mailed them all, but it's coming i promise.)