Late Last Week's Training

53¼ miles for the week

M – 4¾ miles, recovery run, pace 8:54 mpm, 78°F at 4AM [Dow]
Tu – 5¾ average pace 6:48 mpm, 76°F at 4AM with the measured “Dow-Minus” two-miles both in 12:57.7 [S-B/Dow]
W – 6¼ miles, with 3x1Mile/400rec on the track (1Mile times were 5:52.7, 5:49.2, and 5:46.2), average 6:55 mpm pace, 78°F with a little drier air at 7PM [B’Wood HS track]
Th AM – 4¾ miles, recovery run, pace 8:41 mpm, 72°F at 4AM [Dow]
Th PM – 6 miles, recovery run, pace 8:01 mpm. This was an “extra” run with AC, who moved to Virginia last year and was visiting for a couple of days, 78°F with fairly dry air at 7PM [B’Wood HS]
F - 0, busy with chores for my DW, 71°F at 7AM
Sa – 12 miles, with a 10K race at 6:25 pace, a not too humid but very sunny 73°F at 8AM going up to 80°F by the time I finished my “cooldown” run [BRHC 10K]
Su – 13¾, average pace 7:36 mpm Another sunny day, 90°F at Noon A brief thundershower came through while I was on the trail, cooling it down to 84°F, but the sun re-appeared after I left the shade of the woods. [PlantBridge//SeaC/NTrail-MBT--2x2M-MBT/SeaC]

I was pretty happy with Tuesday's tempo run and Wednesday’s mile repeats. Both were run in pretty warm conditions, although the dewpoint was a little better Wednesday evening. Tuesday’s “Dow-Minus” was the fastest I’ve ever run in May, beating last week’s record by several seconds. Wednesday’s mile repeats were stronger than the last one in early March when it was a nice cool 61°F. I was hoping for a strong 10K race, but I couldn’t quite pull it out. At least I still made it under 40 minutes.

Sunday’s medium long run was another good effort. I was happy to average a mid-7 pace in 90°F heat. During the run, I felt a little pain where my foot and ankle join. I thought it was from a vine on the trail that scraped my ankle, but that evening it still felt tender. I slept through my Monday morning run, but when I tried to run Tuesday’s tempo run this week, the same spot was giving me a pretty sharp pain. I've never had pain at the front of the ankle, so I'm not sure what's the cause. I'm taking a few days off just to be sure it doesn't develop into anything serious.


It's been a difficult week, hearing the stories about the DUSTWUN soldiers and remembering the events of last June. But my difficulty is nothing compared to what the soldiers and the families of the 10th Mountain are going through right now. My heart goes out to all of them.