This week revolved around the long run, which was the Bonneville Shoreline Trail Marathon. I had a terrible race there last year (I had food poisoning), so I wanted to be fresh and ready to pop a good one. Saying I did so would be a gross understatement.
Sunday: 8 miles. Very easy out and back, to and in city creek with Holly. Not flat, but still, a hair over 8min pace. Legs were tired after yesterday (17.5 miles with tons of climb, then two hours of hard effort skiing). Going to sleep a lot tonight.
Monday: 12 miles, treadmill. First 9 miles at 6:22 (roughly goal MP, ever so slightly slower), next 2 miles at 5:56, last mile at 5:33. Last mile was pretty ridiculously hard. :) Nice to get things going again marathon pace / tempo wise.
Tuesday: 8 miles. With Holly. To city creek, up the single track towards the radio towers, but not all the way there, down the front side, through downtown, back home. Pace was casual (only got down to ~6:50, even on the steep downhills). Fortunately, yesterday didn't really beat me up and after "only" doing 28 miles in the last 3 days, I'm feeling pretty rested again.
Wednesday: 10 miles. AM run! To Kevin's, to Liberty, 3 x mile @ Kevin's sea level MP with .4-ish mile jog rest, back up 7th, back home. Repeats were 5:40 (faster than it was supposed to be), 5:48, 5:48 for Kevin, but I was apparently saving a non-negligible amount of distance by running on the inside, so mine were about 3 seconds longer as I kept going until my Garmin clicked off a mile. My legs could still feel the hard effort from Monday and running out the door literally 15 minutes after waking up, without eating, probably wasn't helpful, so this felt a little harder than it normally would. It wasn't like racing by any means, but I didn't really feel relaxed, especially on the first one. Oh well, still nice to put some fast miles in the legs.
Thursday: 8 miles. East up the aves towards the U, got off at S, crossed to 1200E, criss-crossed over to Liberty, ran a lap plus a little extra to go use the bathroom in the middle, then back over to 200E, back up to the Aves, back over to E, and then back home. 6:45 pace with 400+' of climb, which would be low-mid 6:30 on flat (without altitude conversion), so roughly marathon effort. In all actuality, it felt pretty easy, which was good. I was sweating a fair amount despite low-mid 50s weather when I finally got out the door at 7:45 PM, but felt really relaxed.
Friday: 5 miles, roads easy. Day before race!
Saturday: 27 miles Bonneville Shoreline Trail Marathon, 2nd place, 7th fastest runner in the history of the race (9th fastest performance, as Karl Meltzer has finished faster than my time in 3 of his 8 starts).
Totals: 78 miles, with 36 on trail, 12 on treadmill (might as well be road, just more controlled), and 30 on road. A great week with a solid first workout back and a really stellar long run