Mon-PM: 20 mi (2:34) // Mississippi Riverfront
Bridge Which Must Not Be Named (2x), Mendota (2x)
From the house, east on the Greenway, south along the riverfront paths, across the 0.78-mile Mendota Bridge and down into Mendota Heights proper (didn't realize it was actually a town--was just cruising and, all of a sudden, found myself in "downtown" Mendota!) before turning around and heading back into the wind toward home: 2 mile warm-up, 14 mile tempo (6:55 avg; splits = 6:48, 6:52, 6:45, 6:49, 6:44, 6:42, 6:44, 6:49, 7:25, 7:05, 6:55, 7:09, 7:01, 7:02; 1 gel), 4 mile cool-down. Even with the stiff 20 mph headwind (my guess based on effort is that you lose ~10 sec/mi for every 10 mph of wind), this was an encouraging run. I wasn't quite sure how combining the weekly tempo run and long run into one outing would go, but I think it works. And frees up another day in the week for more speed work!
04-02-13
Tue-PM: 9 mi (1:23) // Riverfront
Bridge Which Must Not Be Named (2x)
Easy, recovery run. Legs were a little stiff from yesterday's effort, but loosened up with each passing mile. Always enjoy stretching the legs before the night class.
04-03-13
Wed: 0
Rest.
04-04-13
Thu-AM: 12 mi (1:42) // Riverfront
Bridge Which Must Not Be Named (2x), Intercity (2x)
Pleasant morning in the upper +40Fs. Still some wind whirling about, but most of the snow along the paths seems to have given up on winter and headed back north:
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| Bridge Which Must Not Be Named. |
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| Front yard. |
04-05-13
Fri-AM: 10 mi (1:15) // Riverfront
Bridge Which Must Not Be Named (2x)
Spring is springing, ever, so, slowly. More mid +40Fs. Still waiting for a few more degrees before pulling out the shorts. A 2-mile warm-up, followed by 4, 1-mile repeats with a 0.5-mile recovery in between each (splits = 5:42, 5:54, 5:52, 5:55), followed by a 2-mile cool-down. New shoes felt great today (NB MR/RC 1400s, 2nd pair):
04-06-13
Sat-AM: 9.5 (1:31) // Upper Mississippi loop
Bridge Which Must Not Be Named (2x), Sabo (2x), Lake St. (1x), Franklin St. (1x)
Really easy, recovery run. Upper right hamstring was a little tight.
04-07-13
Sun-PM: 6 mi (:53) // Greenway
Bridge Which Must Not Be Named (2x), Sabo (2x)
Easy Sunday shakeout. Hamstring still tight. Hmm...all these little minor "tweaks" make me think I've just about reached my limit for road miles. Hopefully Minneapolis is only days away from trail season. Would love to move some of these miles onto the dirt!
Totals: 66.5 mi (9:18, 22 bridges)
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