Training 2008-W07

As I recall, I ran W/F/Su. Let's just "Open all in tabs" to get motionbased, buckeyeoutdoors and my google calendar up at once, and maybe I can figure it out.

Some like to run in the hot, hot sun. On Wednesday, I ran in the mid-teens, streets and sidewalks; powder and ice. My goal was a 5-mile tempo run; I remembered the days when those two modifiers wouldn't have had a common antecedent. 5.5 miles in 49:52, but that included a minute or two of recovery after tripping and scraping my shin on a stop sign. Don't ask.

Friday saw treadmill intervals accompanied by the Sound Opinions interview with Anthony Bourdain. I was underwhelmed; then again, I'm not much for punk. Six 800m intervals at 8:00/mile, with a couple minutes of slow jog in-between. About 4.5 miles including warmup.

I did my weekend long, slow run at mid-day Sunday. 12.4 miles in just over 2 hours. My average heart rate was 162, probably helped (that is, kept low) by my careful negotiation of the semi-rain, semi-sleet.

I'll skip the my short runs next week (it's a recovery week anyway) to see if helps my consistent cough or residual shin soreness. My knees have been happy, though.