Monday: REST
Tuesday: Hill day! Tuesday's assignment was 20 minute warm up, then 10x2 minute hill repeats with recovery just being what it took to go back down at easy effort, and a 10 minute cool down. Workout felt good, Pretty tired on the run, averaged 7:40 pace on the climbs. Run felt good and I probably could have done a few more repeats, but it pushed me just right.
Wednesday: As is becoming normal, Wednesday was an easy pace road run. Ran a bit too hard and got in 6.7 miles during the assigned hour. Too fast, but it felt pretty good.
Thursday: REST
Friday: Friday speed assignment was 3x2mile Cruise Intervals at 7:30 pace, with 3 minute recovery. Ran my 20 minute warm up, and got down to business. First rep was great, got it done in 14:57. Turns out this was the best rep of the morning. Fresh snow is killer! Rep 2 was 15:03, and the plow came along during this one. I was hoping the plow would help. Nope, the plow just uncovered the ice under the snow. Rep was slow, clocking in at 15:13. Despite the going being slow, it was a good run. Temp started at -17 and went down to -20 while I was running. Nice crisp morning.
Saturday: Hit the cross country ski trails at Giant's Ridge. Run felt good, even if I was a little slow. Got in 10 milea in 2:24:00 and called it good. Assignment was 2:30:00, but my left hand was freezing and I figure permanent damage would have been a bad thing.
Sunday: Another run at Giant's Ridge again for day 2 or my b2b longish runs. Assignment was 1:30:00 and I ended up running for 1:30:04 and 6.69 miles. Temp was somewhere like -15, it was a good day.
Next week is a "mandatory down week," so we'll see what that brings!
Total Distance: 41.21 miles
Total Time on Feet: 7:35:23
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