Week 3

The plan for this week was a 4-mile easy run (10:12 pace) on Monday, a 5-mile temp run (with 3 miles @ 8:39) on Wednesday, and a 14-mile easy run (10:12 pace) on Saturday. I modified the plan and replaced the tempo work with last week’s speed workout. Since we are leaving on vacation, I got my long run done on Friday morning.

Run #1 - Monday morning (79/82 degrees) - Easy Run - 4 miles @ 9:31 pace (38:03)
Run #2 - Tuesday morning (81/86 degrees) - Speed Run - 5 miles, inc 2 x 1600 w/ 800 jogs (8:17.58 and 8:32.58; 48:01)
Run #3 - Friday morning (72/72) - Long Run - 14 miles @ 9:57 pace (2:19:11)

Monday’s run felt pretty decent. I was hurting during the track workout on Tuesday morning. Next time I will go to a better track (like Saginaw High School) that is even. The Lake Country Christian School track is right up the street, but it’s uneven and not very fast. My long run felt good, especially with the cooler temperatures. I was pretty consistent:

9:23.12, 9:49.26, 9:58.09, 9:57.17, 9:53.12, 9:53.46, 10:03.23, 9:58.62, 10:05.38, 10:03.75, 10:12.84, 9:52.98, 10:08.46, 9:52.81

I started Downtown (Taylor and 13th) and ran down Taylor. My Garmin gets distracted by the big buildings on Taylor. It actually said I ran 8:18.46 for the first mile, so I tacked on 0.12 miles to the end of my run and added that to the first mile. I know the first mile was faster because I felt pretty good and the downhill on Taylor gave me some speed, but not 8:18 speed. My first half was a tad bit faster because I had a headwind going out and a tailwind coming back. I was happy with how I did since I ran by myself and kept my average under 10:00 and didn’t have to give too much effort.

Other Workouts:
3 weight workouts: 1:27:37 total time
30 minutes on the stair stepper
Walked Gus 6 total miles, walked on the beach for 20 minutes