Taking my pace chart, and using my Excel photo editing skills, we get this:
Here, I've overlaid the elevation chart onto the pace chart, and then adjusted the scale a bit. What you'll notice is that my pace follows the elevation changes pretty closely. Places where the elevation is constant, my pace is constant; when the elevation drops, my pace drops. Nothing too unexpected, but it's cool to examine.
As for what I did this week, placing the shifter in 'R', here we go:
Sunday, March 28: 7 miles LSD, 1:03:22. This was a fantastic run. I came up with a route that included both the river and Summit, and the river portion was a large chunk of the marathon course. In fact, it was the part of the course where the wheels came off. This run, though, was much better. Here's the route:
Saturday, March 27: 35 min Fartlek. I felt myself dragging a bit on this run, but nothing special happened.
Friday, March 26: Rest.
Thursday, March 25: Cycling, strength training, and 4x400 intervals. Here was a pretty eventful day. I went into the Rec bright and early, and decided to do a bit of cross-training. I cycled for about 25 minutes. I thought I was putting some good effort in, but when I got off the bike, it felt like I hadn't done anything. Disappointed, I did my strength training and called it a day. A little later in the day, I found out that some local runners were going to do some intervals at the St. Thomas track. I've been trying to find a reliable track, and apparently St. Thomas is just the place. I did 4x400 at a pretty moderate pace, and it felt good. You can read more about it on Steve's blog, here.
Wednesday, March 24: 4 x Hill. Another tough hill workout. Managed to improve my repeat times on each go.
Tuesday, March 23: 3 miles, 27 min.
Monday, March 22: 3 treadmill miles + strength training. I had a great pace going on this one, and it made the treadmill workout not so bad.