intervals 4/27/15

12 x 400 without a specific time target; just trying to simulate what an honest 10K pace should feel like. Everything ended up in the 86 - 89 range, 45 sec jog recovery. 2mi warm-up and 1mi cool-down.

LSD 4/25/15

78 min trail run / 'Pole town forest
total for week: 40mi

repeats 4/23/15

5K with alternating hard/easy 200s. The initial goal here was to stay under 100 sec per lap while running as inefficiently as possible, i.e., what not to do in a real 5K. Splits --
36.3 / 62.5  (98.8)
37.4 / 60.4  (97.8)
38.2 / 60.9  (99.1)
37.9 / 63.4  (101.3)
38.2 / 62.7  (100.9)
37.7 / 64.5  (102.2)
37.4 / 66.9  (104.3)
38.3 / 63.6  (101.9)
38.1 / 67.5  (105.6)
38.4 / 66.7  (105.1)
37.6 / 67.3  (104.9)
37.6 / 65.5  (103.1)
36.4 / done / 21:02.4 total
After lap six I gave up on the 100 second limit because I was doing the hard 200s too fast (as usual). I probably should have gone for 40/60. But I was pretty happy with the overall result, seeing as how I'm still carrying around ~ 15 lbs of extra baggage.

intervals 4/20/15

3 x 1400, full recovery / 4:56.0 - 4:56.7 - 4:56.4. Felt weaker than I had expected/hoped. Swirling wind and light rain.

LSD 4/18/15

10mi / 77:03
total for week: 38mi

tempo 4/16/15

The bad:  2mi easy + 5K tempo / 20:28 + 2mi easy
The good: 159 lbs! That's nine down, fourteen to go.

weekly summary 4/11/15

4/11 - 10.5mi LSD
4/10 - 4mi easy
total: ~ 36mi

foundation 4/9/15

6mi brisk

base 4/6/15

55 min easy

weekly summary 4/4/15

4/4 - 9mi base / 1:08:05
4/3 - 4mi easy
total: 33mi

base 4/2/15

6mi moderate