Week 5 Summary

Scheduled: 27-28 miles
Ran: 34 miles

Cross training:
Push-ups: 125
Crunches: 180
Rock climbed on Monday.

Group run notes:
About an hour before the run:
Ate 1 piece of toast, 2 eggs
Drank 1 cup english breakfast tea

Team in Training group run

Weather: Snow flurries to start, clear about 1/4 way into the run. ~28-30 F.

Attire: Red & white Supernova Controls, short synth running socks, cotton briefs, black synth warm up pants, red synth long sleeve shirt, green GoLite synth wind shirt.

Arrived around 9:07 AM.
No stretching. Group started as I was pulling into the parking lot. :(
Caught up and warmed up with group for about a mile.
Group thinned after that.
Ran majority of distance (6 miles) with Sarah from my team, Gary and Ken.
Pace was probably 12 min/mile.
Did not stop at 6 miles to drink water.
Gary stopped running after completing the loop.
I continued on at a 9-10 min/mile pace, leaving Ken and Sarah.
Ran solo for the rest of the run.
Ran 2.5 out then turned around for a total of 11 miles.

Streched in the shelter. Ate two raisen bagels and drank ~24 oz of water. Used the roller to massage my muscles. Felt good. Not as tight or sore as previous weekends.

People met:
Gary - Approximately 50. From Clarkston. Running the Alaska marathon. Ran a few races last summer. Into biking. Wife is doing Alaska full walk. Had hip and knee problems so taking it slowly for now.
Ken - Approximately 35-37. Running the Bayshore full. Ran about 10 different shorter races last summer.
Sarah - Approximately 25. From Clarkston. Part of my team. Running the San Diego marathon the week after my marathon. Injured her knee on the stairs so taking it easy for now.