5 miles - Started out easy, and decided not to look at my watch. I'm not even sure why I brough it; I haven't even worn it in weeks. Eased into the run, and just ran a little faster each time I heard it tick a mile off. 7:15 or so for the average, and a 6:20 for the fastest mile. I was surprised to have a pretty casual effort be fast. I've had much more intense attempts come up short. The key to success here is to keep feeling good. I have a tendency to ramp up the mileage too quickly, or to continue running too fast until blowing up.
AM - 7 miles easy. Nice warmup, then 2x3:00 at tempo pace. A mellow run overall. other than one small hill, flat as hell.
PM - The usual leading of 4 exercise classes back to back. Mostly core work, squats, and light cardio.
2 mile(ish) warmup
2x1 mile - 5:35, 5:28ish. I was a second or twelve behind Evan and Rob and I had no watch on. Just hung on.
2 mile cooldown
Fell off toward the end, so I resorted to some shorter, faster efforts to round out the workout. It's a bit early in the game to destroy myself during a track session. Raising the ole heart rate and getting fast turnover in are important right now. I also bought a pair of New Balance RC 1600s, and they are awesome.
AM - 9 miles easy around the house on the gravel roads. This weather and sun can even make this boring route fun. Finally took it easy. Did I really run 4 days in a row? There was a time when that would not have been a big deal. RC1600's worked well. I was a bit afraid to run in a 6mm drop shoe, but so far so good. They're not squishy by any stretch of the imagination.
PM - 4 hours being all "aqua Richard Simmons" and what not.
Took a day off for no reason, other than running sounded boring.
5 miles - Got up early and drove down to Kzoo for the Campus Classic. It's a "homecoming" event for WMU, and I never ran it while I attended. Why not go jog it, right? Jogged in the morning, visited friends and tailgated in the afternoon, and had a few drinks in the local pubs at night.
5k's tend to make me a little nervous since I have a habbit of going out too hard. No watch(as usual lately), so I just tried to keep it as mellow as one can in a 5k. Somewhere in the neighborhood of 18:15, near as I can tell. Considering the infantile state of my post-100 rebuild, I'm quite happy. After a short cool down jog, I felt like I could have given another hard effort. 3rd in my age group(I don't really get the whole "age group" thing. If I get my ass kicked by a 12 year old, no system of age brackets will spare me any embarassment.).
I was a bit...shall we say...sluggish? Trip up North to help my gradnpa winterize his cabin and watched a soccer game.
37 measely miles, and the usual other stuff. Considering the overall quality this week, it was a bit of a breakthrough. Now, if I can add about 90 miles of fluff to that, I'll be sitting good for Umstead.
Oh, yeah. I'm running the Umstead 100 on April 6th. Better write myself a plan and stick to it. I've learned a lot in my last two 100mile adventures, and I think that if I give it some thought and apply my lessons, I can have more success this time.
Happy trails and what not!