Shamrock Eve

Kim Smith dominates a 5K, Desi recovering, half marathons continue to grow, and Shalane and Boston.

Monday, April 1st - ~5 miles.  Group run with Crystal.  Ran Justin's improvised 4 mile loop in South City, but didn't think we'd hit 4 miles so took Eichelberger all the way to Kingshighway and just ran another loop to Chippewa back to Macklind.  Back half of that was pretty hilly, but good company + good comversation = fast run.  Crystal told me our splits, and I don't remember but it was something like this: 8:33, 8:09, 8:09, 8:10, 8:09.

Tuesday, April 2nd - 7 miles (8 x (2 min hard, 1 min easy).  Middle School track with Crystal.  Warmed up on a cool evening, then did this workout at interval pace (5:48-6) for the hard, and easy effort for the minute off.  Made it a point to hit any 100 meter marker just for reference, and aimed at 1:28-1:30 for the 400 meter split.  Well, hit all the 400 meter splits in 1:25-1:28 so was happy about it.  Effort was hard, but controlled.  Felt pretty much the same from reps 3 to the end, which was good.  Slow cooldown and stretching afterwards.

Wednesday, April 3rd - 5 miles + drills.  Went up to SLU track with Craig, Crystal, Megan, and Courtney.  Warmed up with Crystal and Craig, then did drills and timed Craig through his mile repeat workout.  He was having problems hitting pace on his first laps (waaay too fast), so jumped in on his last rep and paced him through.  Cooldown with Craig to end the day - legs felt a bit tired at the end since my paces were everywhere (~7:40's with Crystal, ~8:40's with Craig).

Easy run tonight, then headed to Chicago tomorrow for a fun Shamrock Shuffle weekend!