good week of training....

This week was the first since before RAGE that I had a solid week. Here is how it went:

Monday: Tried to go out and back on the River Mountain Loop Trail. Started out at railroad pass and rode to Lake Mead Blvd and back. 8.5 out and back. 1:21:53. Including some walking while pushing my bike up the middle sister. The 3 sisters is a formidable foe. The middle is an 18% grade according to Garmin. Rough. I need more as that is a segment of the silverman I will conquer.
Tuesday: Recovery run in the am. 3 miles cut short to 2 because of a rough headwind I wasnt interested in. Then a 750 meter swim in the afternoon.
Wednesday: Rest
Thursday: Intervals. Felt the change this week. Getting more comfortable going faster. 4.47 miles total. WU in 9:17 pace then 3 min on/3 min off: 7:35/9:50, 8:22/10:03, 8:18/10:38, 8:36/10:02, CD in 7:36 (0.7 miles). Ave pace of 9:16. Only cardiovascular distress, legs felt strong.
Friday: Threshold run. My first one. I planned on 0.5 mile warm up, 2 miles at threshold pace, then 0.5 cool down, but didnt end up that way. details: 1/2 mile at 9:12, 1.5 miles at 8:20 (my threshold pace) and then 1 mile cool down at 9:15. Overall 3 miles in 26:59 or 9:00 pace.
Saturday: Today I wanted to get up and ride with the GVC but was not on time. Went back to sleep and ended up riding later. Total of 15.27 miles in 1:08:16 or 4:28 pace. It was at the pittman wash and it is hard to go fast through some parts secondary to tight turns.
Sunday (today): Long run. 6 miles in 55:24 or 9:13 pace. The mile splits are telling: 8:47, 8:48, 8:56, 9:54, 9:59, and 8:56. The wind in my face on those 2 miles hurt my time. Im getting there though.

I went to a con ed course this week entitled: Evaluation, Rehabilitation, and Perfromance Enhancement of Runners. I grade it at an A-. I thought it was well organized and straightforward and I have some holes filled in on how I can run my running program. The course tought me a method of analyzing running gait and how to modify it without too much detail. Afterall the body knows motion not mechanics. I will be excited to become the source runners can turn to for running needs.

"An ounce of prevention is worth a pound in cure." Ben Franklin and running course.