Sunday, June 13, 2010

This Week in Running: 6.7 to 6.13.10

After lower weekly miles the last couple, I was back up to normal this week. A good week of training that ended with a race/workout combo on Saturday.

Monday
AM: core
PM: 10 miles in ~75 minutes
Easy post-Rhody 5K day at Bird Park.

Tuesday
AM: core
PM: 13.5 miles in ~88 minutes
A solid tempo run on the trails. Ended at 6:00 pace and it felt pretty easy. In a nice groove.

Wednesday
AM: core
PM: bike 45 mins then 5 miles in 37:04
Easy day.

Thursday
AM: core
PM: 11.5 miles in ~86 minutes
8 x 3:00 minutes hard w/ 2:00 minute recovery
Ben and I killed it. From the 1st one, we attacked. This was the hardest (pace-wise) workout we've done together. I was really feeling it at 6 but hung on to finish all eight while maintaining pace. This was an excellent workout. I was pumped afterward.

Friday
PM: lifting sequence (two/thirds of it) and 2.5 miles in 19:30
Easy shakeout.

Saturday
AM: 15 miles in ~99 minutes
PM: core
An interesting morning of running. Woke up early and did a brief track workout then went over to the Village Fair 5K to finish off the day. Post to follow. In brief, 16:03 for 4th place.

Sunday
AM: 8.25 miles in 64:40
Easy run on trail in a light rain.

Weekly Numbers
66 miles in 7 runs
45 mins on the bike
5 core workouts
1 lifting sequence

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