Sunday, December 12, 2010

This Week in Running: 12.6 to 12.12.10

Monday 12.6
AM: core
PM: 13 in 90:29
12 x 2 min w/ 1 min recovery
Ben and I wore headlamps for this one.  My first real workout since the marathon on 11.21.
Tuesday 12.7
AM: core w/ extra calf work
PM: indoor bike ~25 min
Wednesday 12.8
AM: core
PM: 9.25 in 72:39
2 miles of ins-and-outs on the track.  A cold wind and stomach issues made this one not fun.
Thursday 12.9
AM: core
PM: 11 in 70:31
Much better than yesterday.  Averaged ~5:55 for miles 5-10.  Good tempo.
Friday 12.10
AM: calf work
PM: lift
Saturday 12.11
AM: 13.5 in 1:43.27
5 x hill w/ downhill recovery
3.01, 2.52, 2.50, 2.48, 2.44
After a long warmup, I still wasn't feeling it but after the first one things were okay.  Last time I did this workout (4.13.10), I ranged between 2.48 and 2.40 and did 6 of them.  Today seemed about right given where I am w/ my training.
Sunday 12.12
AM: 10 in 75:23
Easy run in light rain (happy it was warm).  A Sunday is usually 7 or 8 for me, so I'm upping it slightly.
For the Week
56 3/4 miles in 5 runs
~25 min on the bike
5 core workouts
1 lifting sequence

Analysis: Getting back to quality work this week.  Mileage was a bit low, but I was anticipating that w/ only 5 days of running.  Looking forward to the upcoming week (incorporating a 6th day) with a likely trip to BU on Saturday for the mini-meet.

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