Mon. May 5 - 5 miles in 39 min. Easy recovery run on the Greenway in Cheyenne. My foot was a little banged up, but it seems to have worked itself out.
Tues. May 6 - 11 miles in 1:19. 2 mile warm-up, then 6x5 min at tempo pace with 3 min jog rests. The first one was a little sluggish, but then I got moving. Covered seven miles during the workout. 2 mile cool down. The Greenway is a really great place to do tempo workouts.
Wed. May 7 - 9 miles in 1:05. Recovery run through Western Hills, the Greenway, and around both Lions and Frontier parks.
Thurs. May 8 - AM - 5 miles in 42 min. Very easy morning run in the prairie east of Laramie.
PM - 9 miles in 1:20. Went down to FoCo for a Towers session. 2 mile warm-up before hitting the climb. The lower portion was sloppy with mud, and the rain they had down there all day made for one humid evening. Made the climb in 36:30 and descent in 27. Still not climbing it great, but I can tell it's making me stronger on other runs and on less severe climbs.
Fri. May 9 - 5 miles in 40 min. Easy recovery run.
Sat. May 10 - 20 miles in 3:12. It was obvious that I had run Towers about 36 hours before. Chris and I started from Tie City and went out Upper UW, Headquarters, and Browns Landing. Those trails are still very snowy and what isn't snow is running water and mud. We took off down Blair Wallis, hit FR 700 toward Twin Mountain, then came around onto the Trudge loop. We then went back in toward Reynolds Hill on Cowtrail before turning around, climbing up Blair Wallis to the Summit trail head, and back into Tie City. I was feeling beat this whole run, and the last three miles were a struggle. But, we got it done.
Sun. May 11 - Woke up to that wonderful blizzard. Foot of snow. Chose to stay inside and have a second cup of coffee.
Week's Total: 64 miles (8:57)
Mon. May 12 - 6.5 miles in 52 min. I got stuck in Cheyenne thanks to the weather and didn't get out until late in the afternoon. Cold, but the streets had cleared of snow.
Tues. May 13 - 11.5 miles in 1:21. 2 miles warm-up, then 4x10 min tempo segments with 2 min jog rest. I ended up running around Lions Park since the tunnels of the Greenway were flooded from all the melting snow. Cold morning, and I had to jump over ice patches on the path. I felt sluggish, but came to find that I was hitting the tempo segments in ~5:40-5:45 pace. I'll take that.
Wed. May 14 - 9 miles in 1:07. Recovery run around the old 'hood (Monterrey Heights), the golf course, and the new 'hood (Western Hills).
Thurs. May 15 - 9 miles in 1:02. 2.5 mile warm-up to the Central track. Then 12x400m with 100m jog (40sec) between. Ran these between 78-80 seconds, which wasn't as fast as I wanted, but the 20mph wind hampered me a little. On the cool down, my lower left leg/calf/achilles area was very tender and had me a little concerned. I've had issues with that spot in the past. I spent the following couple of days heating, icing, massaging, and stretching the hell out it.
Fri. May 16 - 8 miles in 1:00. Easy out and back on the Greenway. Left leg was still sore, but felt better.
Sat. May 17 - 10 miles in 1:14. Another easy run. Went down around the Capitol and both parks. Humid morning, but no wind was unbelievably refreshing.
Sun. May 18 - 20 miles in 2:56. Chris and I went south to FoCo for some trail fun since Happy Jack is still under snow. We ran the entirety of Blue Sky down to Devil's Backbone, then came back and added Indian Summer. I felt leaps and bounds better than I did on last week's long run. It got warm by the end, and the trails get pretty busy in the late morning. Chris had an off day and didn't feel as good as I did. He fell hard around mile 19. Really hard. Poor kid had a bad day at the office. That happens.
Week's Total: 74 miles (9:31)
Year to Date: 869 miles
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