This week was all over the place, literally. I was supposed to do a track workout on Tuesday morning, but opted out after a two mile warm-up on a track that was a bit too icy for my tastes. So I waited until the sun came up, and then relocated to my old friend, the Whitehurst Freeway, to do the workout there. As it turned out, the Whitehurst was very foggy, with poor visibility - I'm not sure it was a better choice. But got it done.
By Friday, the weather had tilted the other way, in the lower 60s and humid. Just in time for me to run (too fast) a pick-up mile before flying to Houston, which was colder than DC at that time (though warmer than DC has been recently).
The race went well, which was nice. I'm now taking a down week before jumping into Boston training. This break is timed with a work trip to Tampa, so I don't have to worry about fitting in workouts or high mileage while here. Very convenient.
Tuesday: 2 mile warm-up part 1, then 2 mile warm-up part 2, and then a variant of 1600, 4x800 under the Whitehurst (splits were 6:06, 2:56, 2:56, 2:51, 2:52 for something close to those distances). Followed with 2 mile cool-down. Foam rolling at night
Wednesday: 7 miles very easy (8:51), followed by drills and strides and DIY yoga. Massage in afternoon.
Thursday: 7 "miles" pool-running, followed by light upper body strengthwork and core, plus DIY yoga. Foam rolling in evening.
Friday: 6 miles, including a pick-up mile in 6:08 (too fast, even after allowing for the fact it was downhill). Then flew to Houston.
Saturday: Nothing save DIY yoga and a bit of tennis balling.
Sunday: 2 mile warm-up and then a half marathon in 85:43.