Sun: Rest
Mon: 11.7/1:00:34/5:10 Okay run in the VFFs, but right hamstring still tight.
Tue: Bike 33K
Wed: 2K warm up, 9K tempo splits: 3:45(oops!)/4:03/4:20/4:15/4:10 (crap break)/3:59/4:02/4:17/4:17 Avg pace: 4:08 1K cool down, total 12K
This was way tougher than expected. The first split time probably did not help, and I obviously had trouble finding my rhythm. Lesson learned: I need to do more tempo runs and interval work. Resistance training would be good, too.
Thu: Rest, cold rain
Fri: 11.7/56:58/4:52 Good run overall, legs felt fine. NFs. Runs like this make me wonder if I'm better off in the NFs as opposed to the VFFs...
Sat: 22K in 6/5/6/5 intervals, splits were 28:41/21:39/28:53/21:17. Decided to try a workout that Bob told me about 20K with four intervals of normal and fast pace. The two fast intervals were really tough, I was shooting for 4:15 pace, ended up with 4:19 and 4:15. Avg 4:34 pace overall, which is faster than I have been running recently, and I felt it afterwards. Had to stop to crap twice, a bit frustrating. Ran in the Mizunos.
Total mileage: 57.4K
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