williamhathaway.com

Last week ended up being pretty solid:

Monday: ran two Wildwood loops really easy (about 10:00 pace). My Garmin had died, but I think it took me a little over an hour.

Tues: wanted to make sure I wasn’t beat up for our Wed long run. Ran two Wildwood loops really really easy (about 10:40 pace). Heart rate averaged 123.

Wed: ran with Jon and James from Camp Hill to Harrisburg and back. We ended up doing 11 miles and I felt pretty good but it was fairly hot out. It turns out that really warm gels don’t taste very good. I’ll have to remember that for my marathon training run at the end of June.

Thu: biked for 30 mins @ LA Fitness and then ran 1 mile slowly

Fri: ran one Wildwood loop at a easy/moderate pace

Sat: did a long run at Stoney Creek rail trail with Jon. The plan was for 16 miles (8 out and 8 back). I felt my hamstring get a little tight twice for about 30 seconds. I briefly had thoughts of panic that my hamstring would go once we got to the 8 mile marker which would have sucked since there are no access roads and I would basically be limping back all 8 miles if I got hurt. Luckily I was able to focus on other things and my hamstring relaxed and I was able to finish the full run without any problems. The trail was pretty nice, there is some crushed gravel, but it is more of a dirt path and very easy on the legs. Also, we ended up climbing about 250 feet in elevation on the way out, so the way back is almost all on a nice decline and we ran a negative split by about 5 minutes. Not including the minute or so we stopped for a gel break at the turnaround point we covered the 16 miles in 2:10:30 or about an 8:10 average pace and felt very comfortable. This was by far the best long run I’ve had in quite a while. Wow, this was almost a race report in itself.

Sun: biked for 60 mins @ LA Fitness

Plan for next week: A bit less mileage during the week and then running in the Armed Forces 5k at City Island on Saturday morning. My prediction is 19:55 +/- 10 seconds.

This entry was posted on Tuesday, May 13th, 2008 at 1:00 am and is filed under running. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.