Goal Race: Three Sisters Marathon, June 9th
Week of 04/22-04/28
Greetings from my hometown of Chicago and from my wife's hometown of Rhinelander, WI!
Sun, 04/22: 21 miles in 2:38:30 (7:33/mile avg.)
Splits: 8:02, 7:43, 7:42, 7:26, 7:26, 7:37, 7:37, 7:28, 7:40, 7:33, 7:40, 7:39, 7:40, 7:41, 7:39, 7:22, 7:15, 7:23, 7:12, 7:29, 7:14
Mon, 04/23: usual day off running
Tue, 04/24: 8.11 miles in 62:51 (7:45/mile avg.)
Wed, 04/25: 2 mile warmup, 6 x 1/2 mile with 2:00 recovery (2:57, 2:56, 3:00, 3:01, 3:00, 3:13 (uphill, into wind)), 2 mile cooldown. Day's total = 8+ miles
Thu, 04/26: 8 miles in 59:06 (7:22/mile avg.) This was run on my old stomping grounds of the Caldwell bike path in NW Chicago.
Fri, 04/27: 8 miles in 61:21 (7:40/mile avg.) This was run on another favorite training route when I used to live in Chicago - the path around Busse Woods in Elk Grove Village, IL.
Sat, 04/28: 4.86 miles in 38:39 (7:58/mile avg.) Run in Caldwell Woods again. Tapered a bit for next day's 18 miles with last six at MP, which went REALLY WELL. :)
Weekly total = ~58 miles
Weights/core on Monday & Tuesday only this week
My 18 miler on Sun, 04/29 went really well. Plan was to run the first 12 at a comfortable pace, then cover the final six miles at MP, whatever that might be (still not sure!). I averaged 7:35 for the first 12, then covered the last six between 6:47-6:53 per mile, with a final mile of 6:36.
Cheers,
Tim