Tuesday - 3 miles
Wednesday - 3 miles at race pace
Thursday - 3 miles
Saturday - LSR 5 miles
Sunday - Cross train
Tuesday - 3.9 miles in 47 minutes (11:56) plus walking warm up/down on the hills near/through campus. This one felt really good and was faster than I expected once I got back to work and mapped it. I ran 2:00/:45 intervals and thought that was a good interval. I also stopped at traffic lights for 2-3 minutes so pace was even faster really.
Wednesday - 3.61 in 40 minutes (11:07) plus walking warm up/down. This was supposed to be "race pace" and was even faster than I think of my race pace. First I did 3:00/1:00 intervals then I switched to walking 1:00 per lap on the track. Distance is approximate but I would feel safe calling it 3.49 to 3.61 which would be between a 11:07 and 11:30 pace. All still in a good range for me.
Thursday - Pre-dawn core work done pre-dawn. 30 minutes of the pre dawn work but mixed in ball crunches and metronomes.
Thursday - Lovely 11.72 mile bike ride in 1:00. My intention is that it's ok to put in one bike ride in place of a run 1x a week if I can make it fit with my schedule.
Sunday - LSR 5 miles in 1:05 (13:00). Very approximate. I ran on the Trails at Walnut Creek. I ran a 1:00/1:00 and took it pretty easy. It should have been run Saturday, Bike Sunday, and core one of those two days. Instead it was have a migraine Saturday. Lay in bed. Groan. Moan. Take advil. I wasn't totally useless, I did laundry, cleaned the kitchen, we got the tree decorated. It just wasn't possible to do any exercise.
I got my replacement phone so I'm back to logging my food and trying to lose this weight. I'm also feeling like this cough it finally moving on.
What I learned this week (specifically Sunday): Taking my key off my keyring and sliding it into the back of the armband for my phone so I can run with just that rather than the key fob only is a good plan if I know that my key actually fits and opens the doors. I don't remember that I've ever tried to use the key to open the car door before (the car is 11 years old). Either it never fit the car door or the lock is rusted or filled with dirt and grunge. Either way, I found myself hanging out at the park for an extra 10 minutes while my wife/kids/dogs drove over to unlock my car for me.
This week - 3 miles Tuesday, 4 Wednesday, 3 Thursday, LSR 6 Saturday, Bike Sunday, and core 2x.