First time posting post here:
Week: about 35 miles
4/28 about 10k on trails, good hills, 46:17
4/29: Pressed for time, >4.5 miles flat bike trail. ~5:00 hard (including 3:12 half mile)
4/30: about 10k lunchtime run on my normal route at work (big downhill 1st 2mi, big climb back up to finish), 44:57
5/1: about 10k on trails, 46:09
5/3: 11.25 miles, 1:24:23. Nice long run.
Having a decent spring. Can't tell from this week, but have done more faster paced/tempo workouts this spring than recent years. First race of the year coming up next weekend: low key 15k partly on towpath trail. Hope to run right around 7:00 pace. No real long term goals for the year. Tend to do more shorter trail races than road. Maybe a fall half marathon? Want to go sub-5 mile at age 50, so there's that.
Background: I'm 48, been running more or less since HS. 4 marathons (3:11 PR, 2005) but none since 2009. Used to live/run in DC area, but Haaga probably wouldn't know me.