Monday: 2 miles on the treadmill. Short warmup followed by 01/01’s – 0.1mph increase every 0.1 miles run, peaking at around 9mph. Felt easy.
Tuesday: 9 miles in the cold, dark rain. Met Dustin for the first time – the guy who sniped my even 10 Grand Prix points at the Gettysburg Marathon. Solid runner, solid guy. The top 5 spots are going to be hotly contested next year. This run was very tough and we took it slow. The weather conditions were not conducive to “throwing down.” We did a few sub 8’s on the well lit boot loop but slowed it down when we started running into a raining headwind.
Wednesday: 6 unremarkable easy miles in the neighborhood.
Thursday: I planned on doing some treadmill miles in the AM but I had 2 straight days of DC commutes and just didn’t feel like it, so I rested instead.
Saturday: 5 miles on the treadmill. Did some cadence practice. Using Jenny’s 1-2-3 method I was able to hit 180’s when I was focusing on it.
Sunday: 14 cold miles on the Frederick half course with a group of Steeps buddies, 8:35ish average pace. Felt pretty easy.
My goal was 36 miles this week and I finished with just over 37.