Plan: Triple Play (3 mi @ GP/3x800 @ C/3mi @T).
As the kids were home and we were alternating between 2 playdates and 2 sessions of childcare (one a.m. and one p.m.) for my girlfriend, I opted to run on the treadmill. I actually prefer the treadmill for speed work anyway... it helps assure I'll hit my desired pace. Outside, I tend to get distracted and caught up in watching the world. :) Anyway, I wasn't quite able to complete the plan as prescribed. As it was, I am happy with 8.
1 mile warmup
3 miles @ 25:39 (8:33 pace)
4 x 800 @ 3:31 each
2 x 1 mile @ 8:06 each
Plan: 10 miles, including 8 minutes total uphill time.
I got to run outside today and the weather was beautiful. I headed out with the intent of just enjoying myself. No agenda other than to cover 10 miles as comfortably as I could. I tried to run along the river trail, but discovered that the downhill leading to the canal from our subdivision was all ice. Since my fall last year - I play it very cool. I don't want another broken body part.
I thereby opted to run along the road to the old mill and circle the river via the 2 foot bridges. I saw many people down by the river enjoying the warmth of the sun - it was in the low 60s. I asked a couple of individuals if they had been on the trail - neither had. One said she suspected it was pretty muddy so she was staying clear for a couple more weeks yet.
I was a little warm in a long-sleeved technical shirt and capri length running pants. Oh well. I had a great run and truly enjoyed being outside. I nailed 10 miles with an average pace of 9:27, with approximately 13 minutes of total uphill time.
After my run this afternoon, I took the kiddos out for a nature walk. The weather was just so beautiful, I couldn't resist. To read more of our outing, click here.
With the funeral this weekend, I hope I can squeeze in two easy recovery runs as well as 16 mile long run to keep my weekly total above 40. We'll see what happens.