Monday (Mar. 11): off
Tuesday (Mar. 12): AM 12 miles, 3 x 800m/200m/400m, at the Shell with Fran. Easy 200s between fast half-mile and quarter-mile repeats with 400m easy jog between sets. Repeats in 2:36/1:00/1:15; 2:35/1:00/1:14; 2:35/1:00/1:15. PM 4 miles, :30, 7:30/mile, treadmill. Legs were tight from this morning, but a few easy miles felt good. Moderate incline throughout.
Wednesday (Mar. 13): AM 10 miles, 1hr:13, 7:17/mile, out-and-back on Cap City Trail. A bit sore from yesterday on a cold, windy morning. Legs should come around by the weekend.
Thursday (Mar. 14): AM 8 miles, :56, 7:01/mile, out-and-back on the Cap City Trail. As expected, my legs feel much better today. More easy miles in preparation for the weekend.
Friday (Mar. 15): AM 6 miles, :44, 7:14/mile, out-and-back down 14th to the Lincoln Memorial, DC. Final easy run before the race tomorrow.
Saturday (Mar. 16): Rock N' Roll USA Marathon, 3rd place, 2:36:18 (5:58/mile), Washington, DC. See my Race Report: Rock N' Roll USA Marathon. The short story: this was the best race that I've ever run.
Sunday (Mar. 17): off. Not too sore -- good news.
Weekly Totals: 66+ miles, ~7hrs:20. Lower miles due to the race at the end of the week, but otherwise I'm staying on track with training. Hopefully I recover swiftly enough to keep my mileage up over the next two weeks.
|Along the Mall, with the Washington Monument afar, DC.|
|The Lincoln Memorial from a distance, DC.|
|I found home while away.|