@Reed: Thanks for the heads up about the turn! When you say it's not your favorite surface, what do you mean? It seems based on the pictures I've seen, Leif Erikson is compact dirt and gravel, but I could be wrong? Forest Park next to Leif Erikson looks nice, but I'm probably going to hike that trail with my girlfriend instead of run it.
Any trails you really liked when you lived in Portland? Maybe something that has some hills, but not too technical or hilly. I'm making the drive to Eugene on Thursday morning to run there, so I need a trail for Friday in Portland. If you know of another fast trail besides Leif Erikson that I can do a long run Saturday, I'd be down for that as well! I hope you're able to get back to fitness! The 5K isn't stellar, but based on you're injury and current training, it's not to bad. At least you have a baseline now.
@ mikemike: thanks for the support! I'll definitely post the link here. It's still being set up at the moment.
@physical therapist: that's a solid long run! If you can hold this level of training for the next 4 weeks, you're going to kill it for sure.
@smoove: the clay loop is tough. Definitely a good run, but considering the caliber of people you had running with you, you had no other choice but to run fast lol ;)
As for me:
Thursday: 11 miles @ 7:18 pace
Friday: 9 miles @ 7:20 pace
Saturday: 2-mile w/u, 8K race - 27:22 (5:22, 5:19, 5:35, 5:25, 5:24, :16), 3-mile c/d. Total - 10 miles. 4.5-loop slow course with a lot of twists and turns and some hills throughout. Maybe worth 10-15 seconds/mile on another course. Overcast morning, but the humidity and dewpoint were high, like always. GPS got it at 5.06 miles, but with all the turns, the GPS is probably more off than usual. Solo'ed from the gun and didn't feel particularly fast at any time during the race. Not a great time by any means, but I'm taking it with a grain of salt considering the course and the cumulative training for the week.
Sunday: 18 miles @ 6:36 pace. I ran on a treadmill @ 1.0 incline since it was to hot by the time I woke up and I had obligations in the evening. Miles 1-8 - 58:08 (7:16 pace); Miles 9-16 - 47:24 (5:55.5 pace - miles 1-6 were 6:00 pace and miles 7-8 were 5:42 pace); Miles 17-18 - 6:37 pace. I felt strong on the fast 8 miles in the middle and could've gone longer.
Total - 91 miles
Plans for the week are one big long workout tomorrow, travel Wednesday, and then a hard effort on Saturday.