Monday (Feb. 4): AM 10 miles, 1hr:04, 6:35/mile, out-and-back on Cap City Trail. This was the only day of the week where the bike paths/roads were semi-clear (although they still weren't great). Started off at a good clip and felt good: first and last miles around 6:50; middle eight miles between 6:10/mile and 6:26/mile.
Tuesday (Feb. 5): AM 10+ miles, 5 mile tempo in 29:38 (5:55/mile), Cap City Trail. There were a few inches of fresh snow on the ground this morning, which made a tempo tough but I managed to keep a good clip (despite a nice wipeout at the turnaround). Felt strong.
Wednesday (Feb. 6): AM 10 miles, 1hr:11, 7:06/mile, out-and-back on Cap City Trail. Some easy miles in the middle of the week. Conditions remained subpar.
Thursday (Feb. 7): AM 10+, track workout with Fran, UW Shell. PM 8 miles, :57, 7:10/mile, big loop around Monona Bay. 4 x 800m @ 2:39, 2:34, 2:33, 2:31 (400m jog between repeats) and ended with a 400m @ 71seconds. The pace felt very controlled and we did a nice job of gradually increasing the speed. The pace was not so fast on the way to and from the Shell, as a good sheet of ice had glazed over everything during the night. Too many almost-falls to count.
Friday (Feb. 8): AM/PM 8+ miles, :56, 6:54/mile, out-and-back around Monona Bay and into the Arb (road). Taking it easy before a day of racing and miles tomorrow.
Saturday (Feb. 9): AM/PM 20.5 miles, UW Valentines Day 5k, 5th/6th place, 16:38. The 5k course included a good half mile section covered in ice/snow, numerous slick spots and chunks of ice, a nasty, cold headwind for a mile or so, and some fast runners. Fran and I crossed the line at about the same time in 5th/6th. My Garmin clocked 3.16 miles and gave me the following splits: 5:07, 5:29 (ice/snow covered portion with headwind), 5:16 (and 45 seconds for the final .15). Finished the day with Hank on a 15 mile run in about 1hr:57 (7:45/mile).
Sunday (Feb. 10): AM 11 miles, 1hr:17, 7:02/mile, SMR loop. Ran with Fran, Hank, and Kit in the AM after another overnight icing. Coupled with the already snowy and icy surfaces, the ice slowed our pace considerably. It was good to get out early though, as it has now been raining all day.
Weekly Totals: 88 miles, ~9hr:10. As I said, I'm really pleased with this week. I need another 4 or 5 weeks of this nature before the marathon in mid-March and, if all goes well, I'll keep my mileage up for another week or two before American River.
|A perennial view, as of lately.|
|From Observatory Drive, a view of Lake Mendota.|
|Scenic view? Yes. Cold view? Yes again.|
|Much needed, and delicious: Ian's Pizza.|