This week, I paid the price for fun. I was supposed to get to do a track ladder workout (YES!) and a tempo run (Bah!), and a long run, supplemented by two cross-training days. Well, I needed to recover so
The nice thing is this morning I was able to do my long run (9 miles) with an old college roommate ('R') who I rarely see these days. She has taken the last two years off from running and is ready for a come-back (did I not say that 2011 was the year for kicking ass?). We started out by buying new shoes at Super Jock & Jill (R) and Road Runner Sports (me - I had $25-off coupon). After years of being led astray, I have returned to the comfort and glory of...
|Brooks Adrenaline GTS 11|
We got two laps in around Greenlake (outside loop) then I completed one more lap on my own after saying goodbye. It was clear, sunny, and cold - - a great Seattle running day for February. Total time for 9.8 miles = 1:26. As per usual, saw someone I recognized (from college but R & I couldn't remember if he was from the dorms or track team or what). I can't go to Greenlake without seeing someone I recognize or know. It's just THAT popular and Seattle is really a small town.
Now my job is to hound R and make sure we get together again and not lose track of each other. R's target race is the Nordstrom Beat the Bridge in May. This was actually the first fun run I've ever done...back in 1991...and I haven't run it since, so I'm looking forward to a re-match with this course. Can I beat my 18 year old self, who ran this 8k course in 37:17 (7:30 pace)?
So this week is about getting back on track with the Run Less, Run Faster / Furman First program. Week 3 includes:
- 6 x 800m @ 3:34 (w/ 90 sec RI)
- 3 mile tempo @ 7:57 pace w/ 3 miles easy
- 10 mile long run @ 9:32 pace
- 2 days of cross training
(thank goodness for the foam roller)