Saturday, May 22, 2010

This Week in Running: 5.17 to 5.23.10

Cutback week this week with an eye on the Bedford 12k. Hadn't had a cutback in a while so I wasn't feeling too guilty about it.

Monday 5.17

AM: core
PM: 12.5 miles in 85:50
4 x 8 min w/ 1 min push at end; 2 min recovery between each
Did this one w/ Ben. Training with his is making me stronger. We ran a hard controlled pace for the first 7 mins then pushed real hard for the final 60 seconds. Sadistically delightful.

Tuesday 5.18
AM: core
PM: 10 miles in 70:29
Not easy but not a tempo either. Finished sub 6:30 pace and it felt like I was floating.

Wednesday 5.19
AM: chiro visit
PM: 70 mins bike on indoor trainer
Biking indoors allows me to catch up on my running magazines.

Thursday 5.20
AM: core
PM: 10.25 in 75:19
1200m - 800m - 600m - 400m - 200m w/ plenty of recovery between each
3:45 2:27 1:50 67 32
Not much wind on the track today. For the first time in a while I actually felt like I was moving on the track. Felt like I was turning it over good. Lost focus on the 600 but all others were tight.

Friday 5.21
AM: some weights
PM: lifting and 2.75 miles in about 21:27
Easy shakeout at a slow pace. Not the full gym routine

Saturday 5.22
AM: 13.5 miles
Bedford 12k in 39:35
14th place
Very good run for me. CMS won the team event. Post to follow.

Sunday 5.23
AM: core and 10 miles in 75:53
Easy run on trails. A little sore.

Weekly Totals
59 running miles in 6 runs
70 mins on the bike
5 core workouts
1 lifting sequence

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