2 x 10 min pickups w/ 3 min recovery
Tuesday - 5.25
easy recovery run
Wednesday - 11.5
run of the week; averaged 5:43 pace for 7 miles; this was a good hard tempo progression run
Thursday - 8.5
7 hill repeats; the hill was a shade of 60 seconds; a "baby" hill workout at 3/4 speed
Friday - lifting
chiro visit in am
Saturday - 16.75
excellent med-long run w/ Kevin Gray
Sunday - 7
slow and cold
For the Week
59 1/4 miles in 6 runs
5 core workouts
1 lifting sequence
Analysis: Very happy w/ Wednesday's progression run. Good confidence builder that I can hold a respectable pace in practice. By the end of the progression, I was sub 5:20 and I'll take that for mid-December. Saturday was another excellent run. At no point did I struggle. Just clicking off the miles. This was a cutback week, so I wasn't worried about volume but I did want to maintain or increase my current intensity. I feel I did that. Plus, a good bill of health for Mika. Only area of concern: quads a touch tight.
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