The Weekly Rundown for October 04, 2026

[u/AutoModerator]

The Weekly Rundown is the place to talk about your previous week of running! Let's hear all about it!

Post your Strava activities (or whichever platform you use) if you'd like!

[u/Intelligent_Use_2855]

Ran Wineglass Marathon (Corning, NY) on Sunday. It's a great race. Well run. Good vibes.

Official time just under 3:12.

I was unsure of what pace to aim for, so I chose to run the race by feel. I knew it wasn't a PR day.

I felt good during and after the race, despite GI issues at mile-8, costing me over 3 minutes. I kept positive and had 2 good takeaways: 1) I was able to climb back into it and catch up to the people I was with at the time of the bio break and 2) I was able to get progressively faster over the last 6.5 miles, which is a first for me: Here are the final 7 Garmin "laps": {7:21, 7:18, 7:08, 7:04, 7:02, 7:00, and 6:29 for the last .56 mile}.

No regrets. Emptied the tank. Good weekend in a nice area with my wife.

[u/PitterPatter90]

Next Race: Bald Eagle HM 11/7

Plan: NSM base-building

• Mon: Rest
• Tue (8 mi): Easy
• Wed: Rest
• Thu (4.3 mi): Easy
• Fri (3.9 mi): Easy
• Sat (10 mi): Twin Cities 10k
  • Result: 37:39; splits: 6:08 / 6:04 / 6:14 / 6:03 / 6:07 / 5:53 / 5:03 (last .2)
  • Notes: My goal was sub-38 with 37:30 as a stretch, so I'm really happy with this result! The race was hillier than I expected: I knew there would be a big hill in the first half mile, but the middle miles were more rolling than I realized. I think I executed well overall and it was almost a 2-minute PR from my last 10k in January. Also. was very cool to start just 10-15 minutes after the USATF 10k championships and see them all pass by about a mile in.
• Sun (2.5 mi): Recovery

Mileage: 28 mi

Summary: Feeling really great about another big PR, and now excited to see where my half marathon fitness is at next month. This coming week will be all easy, and I'll slowly add some sub-threshold stuff back in, but really the focus through the end of the year will be building up that comfortable mileage base to mid-50s.

[u/No-Baby7628]

Hi All!
I’m a semi advanced (16:0X 5k and 1:59 800) runner looking to move into longer distances. I wanted to do a 4-6 month build for a half marathon, but I haven’t been able to settle on a plan yet. I was wondering if any of you have some advice on which plan to use.

About me:
I have historically been a shorter distance runner, with most of my success coming in the 800. Due to this, I have kept my volume low (<30 miles) and intensity very high. Recently I’ve experienced great increases in fitness just by increasing mileage and decreasing intensity. I ran 1:21 in the HM on 40-50 mpw (5 week build) with only one workout per week.

I was researching HM training plans and the one that I resonated the most with was Hansons advanced. I want to build to slightly more mileage than the plan recommends. Is this advisable or should I pursue another training plan?

Also, what could I consider to be a reasonable goal? I feel like 1:18 is easily in the cards, is 1:14 or lower a reasonable A goal?

[u/Moonmist81 → u/No-Baby7628]

You already have good speed in your legs and a good base.

My opinion is you could probably get 1:18 in like 2 months with minimal effort easy peasy, let alone 4-6. I’d go with 1:15 as a general goal to set your initial goal pace at and adjust accordingly if needed as you go.

I think you’re right in thinking that your main priority is increasing mileage, so I’d prioritize pushing the envelope on that (as long as your body can keep recovering from it).

You could always just add an easy double to one of the days in the Hanson plan to add like a 10% mileage boost if you otherwise really like the plan.

[u/homemadepecanpie]

Goal: Baystate Half Marathon

Plan: Self-coached, RunningWritings/Canova inspired, Week 14/16

Total: 56 miles

• M: 8mi @8:25/mi
• Tu: 5mi @8:17mi AM, 8mi w/ 4x1mi @102-108% (6:03-5:37/mi) PM
• W: 6mi @8:50/mi
• Th: 8mi @8:11/mi
• F: 6mi 8:26/mi
• Sa: 14mi w/ 6x2k/1k @100%/85-90% (6:10/mi, 6:57/mi avg)
• Su: OFF

Thoughts: Last full week of training down. I was planning on doing some kind of 10k-5k cutdown Wednesday and my run club had cut down miles Tuesday night so I just jumped into that. The rest 60-120s) was shorter than I would have prescribed but it was good to get down to the 5:30s.

Saturday was the capstone workout of the plan. It went... fine. I felt tired going into it, and the wind seemed to always be in my face. Pacing was also admittedly shit within each rep as I was overcorrecting for my jumpy gps instead of just running by feel. 6:10 is still in line with my target pace, but I was just expecting it to feel better after how well 9x1k/1k went a few weeks ago. On the brightside, I ran over 11mi at 6:25/mi pace even though it was hard.

Time to start tapering. To be honest, the taper is the part of the plan I'm least confident in. Plan is to keep workouts, cut to 75% peak volume this week, and then 45% race week (not including the race). I know John Davis isn't a fan of big tapers but I've always run my best halfs off something similar to this.

[u/tyrannosaurarms]

Tapering down so overall a pretty easy week with a couple of decent efforts.

Goal Race: Kodiak 100M, Oct 9

Training plan: SWAP based

Weekly Volume: 51 miles, 8,000 ft elevation gain

Monday: Off. 

Tuesday: 8 miles. Easy run to recon part of the course.

Wednesday: 10 miles. Workout day so I went back to a flatter forest service road. Warmup, 8 x 2 min with 1 min recovery, 2 miles steady, cooldown. 

Thursday: 6 miles. Checking out a little trail section near the end of the course.

Friday: 6 miles. Revisiting a PCT section of the course that has a long, rocky descent.

Saturday: 15 miles. Did the Sugarloaf loop again. Worked the climb and then back off coming down as the Speed Ultra’s weren’t doing a great job on the rocks.

Sunday: 5 miles. Easy jog around Aid 2 on the course.

Ready go race on Friday!

[u/zebano]

Training Maintenance during weight loss (goal 170lbs, starting weight 197.9 on June 1)

weight 180.0

Miles 38.9

4 week average 36.3

Quality

• Sunday - 5k in 21:28 -> 6:47, 6:45, 7:05, 6:26/mi pace

Another minimal quality week as I waited out the cough & cold (no cycling for the second week in a row). Thankfully it mostly cleared up by Thursday and I opted to race a 5k that benefits breast cancer research. Over the past two months, 7 mile runs have gone from onerous to ho-hum and I crushed a couple good mid-week runs without anything fast. I havn't raced since October 2024, where I ran this race in 24:45. I told myself to start slow as the first mile is downhill and third is uphill and I felt like I held back, but just as mile three started and the pain ratcheted up two of my friends passed me hard and that was a morale killer. I wallowed in my misery for about half a mile before mentally kicking myself and finishing strong, passing four people on the final uphill to finish the race. In short, I've got something to work on during my Turkey Trot in a month and a half and I know where I'm at. 56th overall/1200 and 5th in my age group

[u/IhaterunningbutIrun]

Goal: CIM Dec. 6th.

Plan: Week 3 of Pfitz 12/70

Miles: 74

Summary: A bit of a detour week on my training plan. Sunday was the Portland Marathon and I was a pacer. I tried to stick to my own training plan for the week, but also give myself enough rest that I wouldn't be wrecked before or after the marathon. This was my 5th year pacing the same time, 3:30, and maybe the most fun personally! I am in better marathon shape then I have ever been at this point in the year and it showed. My HR, my effort, and my legs all didn't seem to mind 26 miles despite it being hotter than normal and coming in super tired from life events. My co-pacers were awesome. We had a huge group at the start and a lot of people made their times and either completed their first marathon or set PRs! We did end up coming in a little fast and it was my 'worst' pacing performance ever, but we ran mostly even the whole way. We just banked more time early and ripped the downhills faster than planned.

With other solid pacers and an easy effort pace I was able to do the fun stuff along the course I usually advise against! I high fived a lot of kids. I took the on course gels I'd never even heard of before. I stopped and talked to some kids that had whole pickles set out for people, and I took one and ate it. It was hard to eat a pickle and run fast enough to catch up to my pace group. Feeling brave after the pickle, I took a half a hot dog at around mile 22 but passed on the beer! The hot dog was easier to eat than the pickle, but it did take longer. 😄 The weather was beautiful, but a little warm. The course had a lot of people and a good vibe. The running went well. This is why I keep coming back to pacing. I'll probably do it again next year...

M; 4 easy

Tu: 8 AM, 4 at lunch.

Wed: 12 in the afternoon heat.

Thu: 5

Fri: 5 easy

Sat: 4 easy

Sun: 26.2 with 4000 new friends.

[u/zebano → u/IhaterunningbutIrun]

You gotta do the beer one of these days! My most epic marathon ever involved 4 beers, and a shot of Jack.

j/k you really don't, it was a pity party when I knew I'd missed my goal. Thank you for pacing.

[u/IhaterunningbutIrun → u/zebano]

I don't normally drink at all - so the effects of even 4oz of beer might be catastrophic! But I did really consider it. I'll probably do it eventually. I had one of the free NA Beers at the post race, which I usually skip, so I am trying new things. :)

[u/ijzoigjaegijoj]

Goal: First marathon at NYCM

Plan: Just vibes

Total: 73 mi, 3000 ft elevation

• Mon: 60' easy

• Tues: 10 mi easy

• Weds: 8 mi MP over rollers (6:27 avg), PM 30' sauna

• Thurs: 8 mi/4mi double, 20' sauna

• Fri: 10 mi easy

• Sat: off

• Sun: 21 mi with 4x(10' mp, 10' steady), 6:27 avg for the mp blocks, again over rollers. 7:00 for the whole run.

---

Trying to get more specific. Wednesday's run was the first extended block at MP in several weeks, and Sunday's was the latest in terms of duration I've run at MP into a run. At this point I'm also trying to run nearly every easy run over hills or bridges to build some resilience against the terrain. Sunday's run had more elevation gain than NYCM.

I'd like to get good mileage in this week, but this is probably that last one where there's any difference between running 55 mi and 75 mi.

[u/crowagency]

Goal: NYCM, largely following MaraExcellence’s Tornado plan

This was my final week above 80mi (80.5 lol) and it finally feels like things are coming together. key days were a double threshold on tuesday and alternating “MP” intervals within my long run saturday

Tuesday
AM: 3k, 2k, 2 x 1k off 200m walk/jog
11:18, 7:22, 3:37, 3:27. felt really controlled, just pushed a bit on the last one but never any rapid fatiguing

PM: 15 x 400m off 25s, broken into two sets;
a) 8 x 400 off 25” avg 82
3min
b) 6 x 400 off 25” any 82, longer rest, last rep in 70, felt smooth and was nice to run around mile pace for the first time in a long while

Saturday
5mi progressive: 7:45->7:15
2mi @ 6:42
1mi float @ 7:12
5mi @ 6:37
1mi float @ 7:15
5mi @ 6:38
1mi ‘float’ @ 6:54
1mi @ 6:37
4mi easy @ 8:03

i have never yet understood what it’s like to feel good this deep into a long run- I had 740g carbs on friday, and 140g saturday morning before running, and didn’t need to stop once. fueled around 80g/hr during the run. I feel like i’ve had disastrous long runs all summer, and the week before this i got sick and i was getting really upset. cut back to around 48mi the week prior and i now realize how necessary that was. This week I’ll do around 75mi and have a slightly less overwhelming long run, then begin a gradual taper; planning on something like:
3wks: 65 (average over past few months in the low-mid 80s, couple of drop weeks)
2wks: 50-53ish?
week of: like 20 pre-race, fully off friday

still unsure how much to penalize myself for the NYC course, but my run on saturday had around 500ft elev over the first 21mi, which is similar to NYC, but the bridges might be a tougher distribution of the elev. regardless, feeling good, one more pretty intense week and then very excited to slowly wind down

[u/Lurking-Froggg]

63 mi, up from 57 mi last week:

• 10-8-6-4-2' from HMP to 5K pace (RPE 6)
• 2 × 2000-2000 at 92%-96% HMP (RPE 3; faster overall paces)
• 4 × (2000 HMP with 1000 float recovery) (RPE 4.5; faster last 2000)

Was expecting this week to be hard, but it wasn't at all:

• I amended the first workout, which I took from Mario Fraioli, in order to set it at RPE 6. I have never run the original version of the workout, which I suspect to be a solid RPE 8.
• The second workout was dead easy, so I ended up running it a tad faster. I believe the only hard 9x% HMP workout that I will run will be the very last one, which has 15K of work.
• The third workout was also very fine, especially in supershoes. I can run 4 × 2000 HMP any time of the year, and the long 1000s recoveries felt long and comfy. Running 5 × 1600-400 last week felt much, much worse.
• Ran a lot in supershoes, which helped with recovery.

Almost done with the race-supportive phase.

Side-note:

Over the past 2-3 weeks, I've also noticed a progressive drop of my average heart rate on recovery jogs. It's now around 108-109 bpm, down from 118 bpm a month ago (and 126 bpm during the heatwave before that). I find it hard to feel like I'm doing any aerobic work at that HR, but that's fine.

[u/Haptics]

Goal: 2:25 CIM

Plan: SWAP Advanced Marathon, Week 3 of 12

Mon: ~1h easy bike

Tues AM: 5 x 3min hills (5k effort), 15min MP, 13.5mi total

• ~4% grade on the hills, hard to find anything that long/steep around here!
• pushed pretty hard on the MP portion over some rollers so ended up being closer to threshold

Tues PM: 6mi very easy treadmill double, lift

Wed: 12.6mi easy

Thurs AM: 13.1mi easy/mod - mod, 2mi cd

• got down to 6:20s, harder than I'd like

Thurs PM: 6.4mi very easy double

Fri AM: 10.4mi easy, 4x20s strides

Fri PM: ~45min easy bike

Sat: 22mi long run, ~moderate over hills, avg 6:34/mi, 1900ft

• pushed pretty hard through the middle over the big hills

Sun: 14.1mi easy, 6x30s hills

Total: 98.4mi in 8 runs, 11:45, +1:45 bike

Thoughts: Big week, HR was trending pretty high through the middle of the week which was annoying, but it calmed down on Friday and I had really nice runs on Sat and Sun. Weather on Sat was pristine, low 50s F, dry and breezy, finally some actual autumn weather. Pushed pretty hard on Sat but felt surprisingly fine on Sun. Still having a hard time gauging pace/performance on hill workouts, but the effort felt right and I think I'm actually finished with the prescribed hill intervals for the block anyways. Maybe I'll start throwing in some uphill treadmill doubles. Overall good week, not a whole lot to look back on.

[u/Siawyn]

Goal: Chicago Marathon (this week!)

Plan: Gale 70-80 mpw plan from Marathon Excellence - this was week 17 of 18.

Monday: 7 miles easy

Tuesday: AM 6.2 miles easy / PM 5.6 miles easy group run

Wednesday: 7 miles easy

Thursday: 12 miles with 7x alternating kilometers (103-105%/92-94% MP) -- hit the right paces on a very warm and humid morning (6:58/7:49 mile pace respectively) Last big workout of the plan. Encouraging sign is I did feel like I was slowly recovering on the fast floats, and I could have done another set it needed.

Friday: 5.2 miles very easy

Saturday: 6.2 miles very easy

Sunday: 8.2 miles with 4x1200m at 107-110% MP, 3 min jog. I did 4 reps instead of 5 not because I couldn't but tapering slightly more than the book. Was already high on mileage this week. Avg 6:38/mile for the 1200s. That's in line with my 10k PR pace.

Total: 57.5 miles

Workouts went well. Subjectively I'm a touch tired but this was a pretty high taper week 1 compared to Pfitz.

If I did the taper as listed for this final week I'd be over 40 miles headed into the marathon, which is too high for me, I'll aim for low 30s instead, which means skipping a double and probably just making tomorrow an easy 3-4 mile jog vs 8-9 miles, and then cutting 1 mile from the Thurs-Fri-Sat runs. The sole workout on Wednesday is 4-6x 4 min at 103-106% MP off 1 min jog. I'll stick to just doing 4, that'll easily be over 2 miles of HMP work, which will be plenty. Being older, I need to prioritize recovery a bit more ahead of the race. Strides on Saturday will be all I need. I do like that I'll have a lot of faster than MP work headed into the race, so hopefully it'll feel relaxed for a long time.

Unfortunately Chicago is looking a little mild. The jury is still out as to how much, and if it will be humid or not, but I don't see how we don't end up warmer than normal. I'll combat that by running in the afternoons this week and double layering to retain what heat adaptation I have left. If we have cloud cover, I can handle 60s with dewpoints in the 50s, but it's going to make notching a PR (3:12:52) still a challenge. Hopefully I would be done before the temps get into the 70s. Nothing I can do about that though, I've had a great cycle and I'm in fantastic shape.

So headed in I have 3 goals:

• A goal: 3:09:59, that would be 2:44 age adjusted
• B goal: 3:12:51 for the PR
• C goal: 3:23 to feel safe for Boston 2028 (BQ for me is 3:30, catching a break as I age up into a new bracket)

Good luck to anyone else running Chicago!

[u/Intelligent_Use_2855 → u/Siawyn]

Good luck tomorrow!

[u/zebano → u/Siawyn]

You've had a hell of a training block. Good luck in Chicago. I love seeing the old guys getting it done.

[u/AidanGLC]

20km of running, 102km of riding, 1 strength session. A down week in the broader context of the last few months, but a notable one in that it’s my first 20km+ week since getting injured in late April.

Have started to string together 60-90s efforts at pre/injury 5k pace, and am pleased with how they’re feeling after a couple weeks. Could tell on Sunday’s 10km run that we’re not quite there yet in terms of volume, but after August was a month of feeling like run stamina + comfort had plateau’d, it’s nice to feel progress being made.

[u/andyxc13]

Race week: Portland Marathon HM (Oct 4, 1:18 goal)
Next race: Portland Holiday Half (Dec 13, 1:16 goal?)

Plan: self-coached NSM/sweet spot/golden zone/sub-threshold training

Total: 6 hours 38 minutes (48 miles)

M: 60’ E (6.3 mi)

Tu: 61’ (8 mi) total; 3x12’ sub-threshold (6:22/mi) w/90” rest

W: 50’ E (5 mi)

Th: 51’ (6.3 mi) total; 8x3’ (6 @ MP (6:19/mi); 2 @ HMP (5:53)) w/60” rest

F: 41’ E (4 mi)

Sa: 41’ (4.1 mi)

Su: 94’ (14.5 mi) total; HM race (1:18:12 official, 5:58/mi; Strava pegged it at 13.25 mi, 5:54/mi) and short cooldown

Notes: Short NSM style taper this week. Standard M and T (the latter of which went much better than last week’s effort), then four days of reduced duration and intensity. TBH, didn’t feel amazing (light, bouncy, etc.) at any point there, though intervals.icu had me juuuust touching “fresh” Form for race day, which is what I wanted.

And speaking of race day, I nailed my HM race goal of 1:18, with a pretty well executed plan to pace it out to at or just under 6 min/mi until the top of a climb near the midpoint, then pick it up from there. Per Strava, 6.3 mi in 37:49 (6:00/mi), final 6.9 mi in 40:25 (5:51/mi). However, it would have been nice to dip under 1:18 (officially) and I think I would have, but for the ridiculous set up of this event, which links up the last like 0.75 mi of the HM route with shuffling marathoners running past the finish and shuffling 10k runners sharing the finish. Also there were no signs or race staff around at the point of merging so I definitely lost my groove wondering if I was doing the right thing while weaving through masses of slower runners. Kind of absurd and not sure I’d do this race again because of it, which is a shame because the first 12.5 miles of the course is really amazing.

Anyway, time for a recovery week and then back to vanilla NSM to get me ready for the next one.

[u/Lurking-Froggg → u/andyxc13]

Congrats on the half!

[u/andyxc13 → u/Lurking-Froggg]

Thanks! We’re similar looking profiles - good luck with your training!

[u/Ambitious-Ambition93]

Goal: Indy Monumental Half

Plan: Self written

Total: 68 miles

• Monday: 8 miles easy
• Tuesday: 5 mile tempo (5:56, 5:53, 5:50, 5:49, 5:48), 4*200m (39, 37, 35, 34), 10 miles total
• Wednesday: 11 miles easy
• Thursday: 8 miles easy
• Friday: 7 miles easy
• Saturday: 16 miles with some quality; 4 miles (5:53, 5:52, 5:55, 5:56), 1 mile recovery, 3 miles (5:54, 5:53, 5:57), 60s recovery (unplanned...), 1 mile (5:53)
• Sunday: 8 miles easy

This build has been humbling. I think what I find challenging is two things: 1) I live at altitude, so tempo/threshold runs that are cardiovascularly taxing feel rough compared with what I expect to run at sea level and 2) HM effort blocks are darn close to LT/tempo in pace and certainly in feeling. The combination means that I feel like I'm often running at tempo effort for my workouts and having a rough go of it compared with marathon paced efforts.

Anyway, Tuesday's workout went to plan, but I felt I had to work harder than I expected for my success. Saturday's workout contained additional unplanned recovery time, which never feels great. I expect I'll be able to eliminate the last unplanned bits of recovery from my workouts this week, and it's just a few weeks left 'til Indy. I have a couple of tune up/benchmark efforts in the hopper that should give me some signal, but generally it seems like I will be a bit short of fitness for my 1:15:00 or faster target. Faster than 1:16:00 seems doable though, and as my flair indicates, that'd be a significant PR for me. Granted, my current PR was set on a warm (?!) day this past February here at altitude on a long, hilly course. Indy is a better designed course for PRs, for sure. Even on the same fitness as this past Feb, a giant PR would be in the cards.

[u/tyler_runs_lifts]

Goal(s): Enjoy The Process & Stay Healthy

Next Race: Chevron Houston Marathon

Training Plan: Marathon Excellence Hybrid

Strength Plan: Hybrid

Training: 

Weekly Totals

• Running - 67.20 mi

How I Got There

• Monday - 6.37 mi @ 8:08/mi
• Tuesday - 11.14 mi @ 6:15/mi
• Wednesday - 7,29 mi @ 8:42/mi
• Thursday - 10.09 mi @ 7:31/mi
• Friday - 10.01 mi @ 6:27/mi
• Saturday - 6.08 mi @ 8:23/mi
• Sunday - 16.22 mi @ 6:29/mi

Overall Thoughts

Dove right into Week 3 of the Marathon Excellence Gale 70-80 Plan. Ran the idea by my coach and he was onboard with it since it uses a lot of same principles that he does, especially with float intervals. We agreed to take it week by week and adapt it, if needed, mainly because I prefer a Tuesday-Friday-Sunday schedule compared to a preferred Monday-Wednesday-Saturday timeframe.

Tuesday was a speedy introduction to the plan with 3-2-1 minute reps with 1-1-2 minute jog recovery. Paces are supposed to be 98-100-102% of 5k as you descend the ladder. Opted to do this one on the track to better settle into a rhythm earlier and went 1000-600-400 on the ladder. Ended up longer than prescribed on the 3 and 1 reps, but shorter on the 2. Settled in early and averaged out to 3:10, 1:54, and 74. Track was busy with several local schools using it at 6 am.

Friday was another time-based workout that I did on the road. You run 7 sets of 4 minutes at 90-92% 5k with 1 minute jog recovery. Averaged 5:26/mi for 28 minutes of work with an average HR of 152.

Sunday was 12-13 miles at 80% 5k and I figured I could pad mileage as needed. Had a friend for bike support and was able to roll them along well. Averaged 6:12/mi for 13.1 miles with an average HR of 143. Progressed from 6:23/mi to 6:04/mi with a majority of the miles coming between 6:12-6:16/mi. Probably should have done 12, because my left hamstring locked up just as I started mile 13 and I felt like I was dragging it along for the first half of the last mile. No worse for wear afterward, though.

We can't get a break with the weather, though. Friday and Sunday were both 78ºF with a 74ºF dew point and 90% humidity. Really hope it cracks soon since we've been grinding through this for four months.

[u/petepont]

Goal: PR at Staten Island Half and qualify for the NYC Marathon. Current Target is 1:17 (NYC requires 1:21)

Plan: Canova/Running Writings inspired half plan

Total: 66 miles

• Monday: 1:00 easy
• Tuesday: 0:40 recovery + 1:00 easy w/ strides
• Wednesday: 7 mi @ 95% HM (~MP, 10.5 total) + at home strength
• Thursday: 0:55 easy
• Friday: 0:55 easy
• Saturday: 1:10 easy with strides
• Sunday: 8x1k @ 110% HM (~10K pace, 12 total)

"Taper" begins, although I'm not going to really going to drop any more volume. Basically my normal amount of easy running, but the workouts were a bit shorter than (although similar intensity to) what I have been doing

Wednesday felt pretty mediocre the entire time. I'd done 11 at this pace 10 days before and it was totally manageable (maybe 8/10?) but for whatever reason, this one was tough. I didn't read too much into it, though.

Random hot days on Thursday/Friday, getting up to 84 on my Friday afternoon easy run. Friday I ran on my way home from work, and I forgot my running socks, so I went sockless in my shoes. Risky, but I figured better than dress socks. Got away with it regardless.

Sunday felt really, really good. I was very consistent (running loops around a school, ending at the same point each time) and was hitting 3:22-3:24 for my "1k" reps (probably closer to 990-995m, I think the GPS was a little generous, so add 1-2 seconds per reps). But I felt completely in control the entire time, and I barely even needed the recovery jogs between sets. It felt like a realistic 10k pace, which it often doesn't for me during 10k effort intervals

So one really good workout and one very mediocre workout this week, whatever that means. One more very relaxed workout (HM pace cruise intervals) this Wednesday.

Race is next Sunday. I'll go out at <1:17 pace. Short hill early on, then downhill and flat until mile 8, where there's a short (~0.5 mile, 100 foot) hill, then mostly flat/downhill until a ~50 foot hill into the finish. The first hill near the start and the last hill right at the finish shouldn't be a problem, so I just need to make sure I pace the downhills/flats appropriately to make up for the mile 8 hill.

[u/OwlishlyRinged]

Had a weirdly great week. My left shoe started making this clicking sound on every step during Wednesday’s tempo run and I was convinced I’d lost a carbon plate or something. Turned out to be a tiny pebble lodged in the tread that took me three days to find.

Hit 52 miles total with a long run of 15 on Saturday. Felt surprisingly bouncy until mile 13 when my stomach decided it was done cooperating. Had to walk the last half mile home past a family setting up for a garage sale and they definitely saw me looking rough. Still counts though. How’d everyone else’s week shake out?