Finally, a week of running without IT band or knee issues. I continued to take it easy, but I was able to incorporate a few faster runs. Here goes:
Monday (Oct. 8): off
Tuesday (Oct. 9): PM 8+ miles, :58, 6:49/mile, out-and-back around Monona Bay to the Arb (road). After a long and eventful weekend, I was still feeling a little wiped.
Wednesday (Oct. 10): AM 11 miles, 3 x 2 mile repeats @ 11:12, (5:35, 5:37), 11:26 (5:49, 5:37), 12:10 (6:07, 6:03) with 800 recovery jog between sets on the Cap City Trail. Not a bad effort, although not terribly well paced. There was a stiff headwind at the turnaround and I had to burn a few matches, so to speak, to keep up the tempo during the second repeat into the wind (i.e. I had to use a lot more effort to sustain the same pace), which made for heavy legs on the last repeat.
Thursday (Oct. 11): AM 11 miles, 1hr:20, 7:13/mile, out-and-back on the Cap City Trail to the Arb (road). Easy miles in the am.
Friday (Oct. 12): AM 6 miles, :44, 7:11/mile, loops around the Orville Point Trails. A few miles in the morning to get loose. PM 6 miles, :39, 6:32/mile, loops around the Arb trails. A few fast trail miles, including a couple miles on a golf course (always fun).
Saturday (Oct. 13): PM 12 miles, 1hr:16, 6:19/mile, miles 2 - 11 in 1hr:01:21 (6:08/mile), Military Ridge Trail from Mt. Horeb. I was really pleased with this run. Despite poor conditions -- rain and wets trails -- I kept a strong pace and it felt quite comfortable. Last four of the middle ten in 23:37 (5:55, 6:02, 5:51, 5:49).
Sunday (Oct. 14): off. An altogether miserable day: rain, wind, cold. Props to the folks who rain in the Glacial Trail 50 today (especially Hank Southgate and winner Chris Rubesch).
Weekly Totals: 54 miles, 6hrs:10. Tame, but I'm feeling healthy. Surf the Murph in two weeks!