Good news on the consistent running.
I can't smell the decaying leaves -- I'm too congested. Damn moldy leaves. I went back to my primary care doctor and got yet another prescription (Veramyst), as well as a reference for a specialist.
I guess it's a small blessing that I can't smell the ginkos.
Did 70 miles this week. They looked like this:
Monday: 7 easy miles outside (9:07 pace), plus weights.
Tuesday: 10 easy miles on treadmill, most at easy pace (9:40 – gym was very hot), but with fartleks. Also a yoga class.
Wednesday: 16 miles total. In the morning, 14 miles outside, including a “tempo” run of 4 miles at 7:33 pace (much slower than my normal tempo pace due to the very hilly route (the Custis trail, for those of you in DC), the wind and rain, and the abundance of wet leaves). In the evening, 2 miles very easy on treadmill (9:36 pace).
Thursday: 6 easy miles on treadmill (9:16 pace), plus weights
Friday: 10 easy miles on treadmill (9:24 pace), with fartleks. Also a yoga class.
Saturday: 13.5 miles outside, including a 5.5 mile tempo run at 7:00 pace on somewhat hilly terrain, plus 4 hill sprints of 15 seconds each up hill of 17% incline. Wanted the tempo to be longer, but was having a rough day due to allergies, so cut out early.
Sunday: 7.5 miles easy (9:12 pace), plus 6 hill sprints of about 12 seconds each (up shallower hill than my norm).