Trust The Process

11 miles on the TM at home this afternoon in 1:28 (8:00 avg pace) with miles 9 and 10 marathon pace 6:58 (1.0 incline).

My right ankle is pretty sore post run so I am going to try and stay off my feet this evening and tomorrow. 

No run today, but I did some light strength training (total body) and some ab work at the gym during my lunch break.

I am happy to be back in the 170s.  I would like to be down to 170 by the broad street run in early May.

Interval/fartlek workout today on the TM during my lunch break (1.0 incline)

15 minute warm up

4 x 5 minutes @ 6:00/mile pace with 4 minute recovery jogs at 8:06 pace

5 minute cool down

56 total minutes, 7.67 miles

The last interval was tough, but overall, this felt like the correct intensity. 

6 recovery miles on the TM at home tonight.  Avg pace was 8:50.

We drove up to Lake Placid today for a long weekend to attend a wedding.  we left the house around 10:30 and didn't get to the hotel until about 7:30.  after we got settled, i squeezed in 8 miles at the fitness room.  avg pace was 8:00.

It should be a fun weekend.  as part of the wedding weekend festivities, we will do biathalon, bobsled, and curling.

Tempo run today at the lodge fitness center in Lake Placid.  not sure if it was the temperature in the fitness room and no fan on the TM, potentially the altidude compared to philly or that i didn't sleep well on the pull out couch, but I had to cut the tempo portion .5 miles short since I was putting out way too much effort for the pace.

2 mile warm up

4.5 miles @ 6:31 pace

.5 mile cool down