Last Year

Week 11 and the taper began.  You might recall that a group of runners were attacked by a swarm of bees and a suicide bomber last year.  Two incidents – one story.  Last year I began looking forward to by goal of racing my first marathon with this contemplative post.  Another compilation post of two great lists that every runner should read at least once.   Foto Friday was a picture of the infamous Grandma’s Saloon & Grill sign of Grandma’s Marathon Fame.

Mileage:

Running – 28.3 miles

Monday an easy 3.25 miles on the Metrodome loop.  I was very tight and sore for the first 1/2 mile or so then it seemed everything loosened up.  It was 43 with a 38 wind chill so not too shabby!  A pretty uneventful run and some core work afterwards.  I finished in 25:00.

Tuesday was a 4 x 1600 at race pace or 6:52. It was 40 and sunny when I set out along the Greenway for the interval workout.  I did a 5 minute warm-up (10 is better I’ve decided) and then the workout with 1/4 mile rest between each. The 4 intervals were 6:45, 6:46, 6:39, and 6:42.  Not too bad, though the purpose of the workout is to help your body remember what goal pace is – so on that note I failed!

Wednesday was a new random route through the Whittier neighborhood.  I just took off down 24th Street and made a left turn at about 1.5 miles and came back along 26th Street to my house.  There aren’t many options to cross over 35-W so I’ve got to be a little careful that I don’t mess one of these up! It was 40 and sunny.  My legs felt a little tight from yesterday’s workout.  I finished in 23:48.

Thursday was a nice day off.

Friday I ran my 55 minute tempo run along the Minnesota River on the Sibley trail.  This is a nice flat trail that meanders along next to the river through different scenery.  The out and back tempo was about 7.5 miles and I felt pretty good for most of it – the last few miles were pretty tired.  I kept trying to push the pace and got pretty close to tempo pace.  It was in the low 50’s and overcast for the run. When I woke up my Plantar didn’t hurt which was a nice change – too bad it didn’t last.

Saturday we met at Lebanon Hills again for a nice easy long run.  It was in the low-50’s with the sun starting to peak through the clouds and we did about 12 miles in 1:36:26 on the east side of the park.  This side is flatter but still has plenty of hills to make you tougher! It felt like a pretty relaxed pace for most of the run which was a nice change!

Sunday I did a nice easy 300 yards at the YWCA pool.  It was empty so I had a lane to myself and I actually swam most of it continously which is a good change.

Total Mileage:

Run: 32.2 Miles
Bike: 22.0 Miles
Swim: 300 Yards