That's where all hell broke loose. 2 mins ON, 2 mins OFF for 5.5 miles. ON meaning 10km pace(6:10ish effort), and OFF meaning recovery pace, which was probably right around 7:10-7:20 pace for most of it.
We ran up exposition, then down enfield to the Hula Hut, then up Scenic, Pecos, 35th, Balcones up to 35th! Ouch. 5.5 miles of nasty rollers hurts at 10km pace. Kind of reminded me of my little workout my coach designed for me for the Austin Marathon where I was supposed to go HARD up the 4 miles of hills in the marathon.
We then ran a mile recovery, followed by 4 miles or so of non-stop TEMPO pace (6:30) all the way down exposition amongst others.
I pretty much expected Thursday to suck because of my 29.5 very hard miles I put in on Tuesday and tue/wed night in a hard track workout, then that hilly, technical trail run at midnight. However, I was pleasantly surprised that my legs had more in them, and I was able to go hard on the ON/OFF part. Damon hung tough as we slowly distanced ourselves from our clump of runners.
On the TEMPO return, I knew I was a little in trouble. My legs were dead. They felt like I was running on an empty gas tank for the last mile to mile and a half. I kept at it, hoping it was just a temporary lull, but eventually, Damon ran away from me, and Geezer caught up and past me. There was nothing I could do. It wasn't a race at all, so I don't care that they ran away. I'm actually glad they were running strong! All it means, is more people to run with in future long runs who are starting to inch up close to their prime!
Overall, I held a good pace till the end, maybe not 6:30, but definitely 6:40 or so.
Total workout distance: 13.3 miles.
Total HARD running over just 49.5 hours: 42.8miles.
My legs hate me, but I treated them to a nice Barking Springs cold water soaking session with Kristen, Kamran and Mark.
Friday morning I owed Karma a little scamper in the woods, so we ran about 3 miles. It was a little rough for the first few hundred yards, but I took it real easy for almost the entire run, just letting Karma choose the pace, pick places to sniff, and pee on. He also got to chase a pack/group/gaggle of deer and he sniffed another dog's butt, which is always good for 75 and 10 bonus points respectively!
We hung out at the lookout where i ALWAYS stop on any greenbelt run i do, then ran back to the car. He was all smiles, which had me in all smiles. The run was good for me. When I walked down the stairs for the first time this morning, i was pretty sore. However, after my run, and a shower, i was able to hop from step to step, like a 7 year old kid again. Ahhh, the magic of the greenbelt!
Tomorrow, we return to hell again, where I get to warmup for 4 miles, then run 3 sets of 5 miles at my new Marathon Goal Pace. After reading George Sheehan quotes and stories, I've officially decided to go for the glory, and a 2:59 marathon in Boston, so my pace tomorrow will be a 6:50mile for 15 miles. We then run back to our cars for 4 miles for a 23 mile run.
Wish me luck! I'm gonna need every bit of it with the 45 miles of HARD running I've put in this week.
Happy Running!
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