Monday - Off completely. I got a massage instead and it was glorious.
Tuesday - Miles: 11 Course: Central Park Lower Loop. Workout: 2x1387.5 @ VO2Max. The workout actually called for three repeats, but Jerry pulled me out after I hammered out the first two a sub 5:00 mile pace. I was pretty much on my own for this one, and feeling fairly refreshed from the day off. I could have done three, but it was probably wise to make it an abbreviated effort.
Wednesday - Miles: 10 (6:44 pace) Course: West Side Highway. I ran to Harlem and back immediately following a disastrous day at work. I probably should have eased off the gas a little bit, but I had a lot of steam to blow off.
Thursday - Miles: 11.42 (6:56 pace) Course: Central Park. I had originally scheduled an AT Tempo for today, but when I got to Urban, all I needed was one minimally persuasive word of discouragement. My legs felt terrible when the run started, but got better as Josh, Kevin and I clicked off the miles.
Friday - Miles: 10.7 Workout: 3 mile warmup, 4 miles at AT tempot, 3 mile cooldown. Course: Central Park Lower Loop. Ten days prior to the race is the last day you can expect to gain any benefit from a workout, so I wanted to capitalize. I ran 3 miles to the park then launched into a challenging, but not draining pace. The miles were 5:36, 5:35, 5:38, 5:35 and all on the lower loop of the park. I ended up being too far away from the exit of the park so the cooldown went a little long. I actually stopped and walked home to prevent running too many miles.
Saturday - Miles: 10 (7:08 pace) Course: Brooklyn Bridge Loop. This was a pure recovery run. Very leisurely pace into Brooklyn and back.
Sunday - Miles: 13.18 (6:44 pace) Course: Central Park Bridle Trail. It really was the perfect day for an Easter long run. Didn't get out the door until 8:45 because of a late night at work on Saturday. Ran solo through the park with the ipod. Legs felt very fresh. Ice bath after the run.