Tuesday: 5 miles (9:30). Treadmill run, busy getting ready to travel tomorrow.
Wednesday: 4 miles (9:27). Treadmill run at the Detroit Marriott.
Thursday: 1 mile (9:20), 6.3 miles (7:50). Because it was 30 degrees outside, I did my warmup on the hotel treadmill, and then got ready for the 10K. 49:25 in the Detroit Turkey Trot 10K was a good race for me. A slight negative split. First time under 50 minutes on a 10K in over 2 years, so my comeback is continuing.
Friday: 7 miles (9:31). One last treadmill run at the Detroit Marriott. Legs feel pretty good the day after the 10K.
Saturday: 5 miles (8:38). Felt really good when I got back home to Hendersonville and ended up going faster than easy. This is my Rocket City marathon pace targeting sub 3:48.
Sunday: 5 miles (9:31), 10 miles (8:15). The plan was for 2 miles with two 5 mile sections at 8:45 and sub 8:45. Started on the treadmill with a warm-up progression, but I really wasn't feeling it on the treadmill, so drove to Station Camp. It felt much better out there, nice temps in the upper 50's and the first two miles started at 8:37, 8:30, and then I started going faster. I decided to just go with it at the faster pace and not go easy after 5. I ended up stopping after 10 miles at an average pace of 8:15. The 10 mile time was nearly 5 minutes faster than my recent Team Nashville 10 mile race. The last 5 I was averaging 8:10 and felt I could have maintained that 8:10 for another 3.1 miles for a sub 1:48 half marathon. Only 1 in my last 10 half marathons was below 1:48, so this is a good sign that I am making a comeback. I was going to add miles back home on the treadmill, but my right hamstring felt sore when I got home, so stopped at 15 miles for the day.
Total Miles: 49.2 miles. Low mileage week mainly due to traveling to Detroit where I don't run as many miles when traveling. But with the Rocket City Marathon 13 days away, that is OK. The race prediction calculators translate my 49:25 10K to a 3:47:xx marathon. So that is the goal for Rocket City. A sub 3:48 would be my 3rd fastest marathon on my 17th marathon. That would make me extremely happy.
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