Goal race: Three Sisters Marathon, June 9th
Week of 02/26 - 03/03
Sun, 02/26: 18 miles in 2:14:04 (7:27/mi. avg.) Splits: 8:04, 7:35, 7:33, 7:31, 7:30, 7:25, 7:37, 7:27, 7:47 (?), 7:30, 7:47 (?), 7:29, 7:15, 7:15, 7:12, 7:26, 6:57 (including climbing over a stopped freight train on Front Ave @ the Steel Bridge), 6:44 (up Overton).
Mon, 02/27: usual day off running
Tue, 02/28: 2 mi. warmup, 4 x 100m strides, 5 x 1200m w/2:00 jog recoveries (4:38, 4:38, 4:36, 4:36, 4:35), 2 mi. cooldown. Day's total = 8 miles
Wed, 02/29: 7.4 miles in 56:10 (7:36/mi. avg.) Splits: 7:45, 7:43, 7:52, 7:38, 7:23, 7:35, 7:24, 2:50 for .4 miles.
Thu, 03/01: 8 miles in 57:58. Splits: 8:05, 7:35, 7:25, 7:02, 7:06, 7:11, 6:46, 6:20 (up Overton).
Fri, 03/02: 8 miles in 57:17 (7:09/mi. avg.) including 11 x 1:00 on/1:00 off.
Sat, 03/03: ~6 miles (?) in ~58:00 (SUPER SLOW) on trails and logging roads off Hwy 53 in the Nehalem National Forest. What a spectacular place to run! There were endless miles on even, rolling, dirt logging roads up there. You could easily get in a 20-miler all on dirt. Definitely want to go back and explore this option.
Weekly total: ~56 miles
Weights/core on Mon, Tue, Wed this week.