my week

I have finally had a good week of running.  I had a sore calf the week before, so i just tried to rest it.  Now I am back into it!  (Hopefully!)  I did my a foam roller to help with my calf issues.  I think they, well, one in particular, gets really tight.

So, my week of running:

Wednesday:
4 miles, pretty easy.  Just getting back into it after over half a week off.  I didn't want to push it and really hurt my calf again.

Thursday:
Yasso 800's.  My first try with these!  I really want a 4 hour marathon at some point (not the Dopey, that just isn't going to happen!).  This would be a good way to try adding in a little faster running too, to start me off.  I did my 800'sin 4 minutes, so that is at a 8min/mile pace.  I surprised myself and was able to do it!  I incorporated it in to my 6 mile run for the week:


Saturday:
4 miles, very easy.  They were meant to be done on Friday - but life gets in the way!  Felt good, and my legs felt good!

Sunday:
6.2 miles.  This was meant to be done at my race pace, which I am aiming at 9:09min/mile.  However, I get competitive with myself and went faster.  So it was more in the range of a tempo for me.  Though I don't think I was ever 'uncomfortable'.  Just pushing myself that little extra.  And I really wanted to run on 'tired' legs for my long run.  (My training plan said 6 miles, but I wanted that even 10k!)

Monday
Long Slow Run: 16 miles!
Wow.  I did it.  I wanted to give up, but I didn't!  My times are interesting.  I really do not mind about my pace, of course I would have liked it to be faster.  I got pretty slow in the middle, but then I managed to bring up (down?) my pace.  Mile 11 was my slowest, but then I got faster throughout.  And, you know what?  I'm ok with this.

Split	Time	Distance	Avg Pace
Summary	2:41:00.7	16.00	10:04
1	10:19.5	1.00	10:20
2	9:55.7	1.00	9:56
3	9:36.8	1.00	9:37
4	9:49.4	1.00	9:50
5	9:49.2	1.00	9:49
6	9:55.5	1.00	9:56
7	9:54.0	1.00	9:54
8	10:20.6	1.00	10:20
9	10:07.7	1.00	10:08
10	10:17.0	1.00	10:17
11	10:26.2	1.00	10:26
12	10:24.6	1.00	10:25
13	10:15.2	1.00	10:15
14	10:02.2	1.00	10:02
15	10:03.4	1.00	10:03
16	9:41.7	1.00	9:42
17	:02.1	0.00	8:24