Sunday, January 22, 2012

This Week in Running: 1.15 to 1.22.11

Monday - 9.25
Slowed w/ the headcold.
Tuesday - 9 
Headcold about to break but still went easy.
Wednesday - 12.75
Goal: 3 x 2 mile @5:50 pace w/ 2 min rec
Results: 10:37 (2:02 rec), 10:25 (2:01 rec), 10:17
Well, I guess that's what three easy runs in a row gets you: AN AWESOME WORKOUT.  Days later I am still pumped about this.  This is probably the fastest I've ever done 3x2 mile.  I was in the zone and ready to go from the gun.  Kept the reins on for the first half of the workout and despite that was still well below goal pace.  Got out on the edge on the last one, running 5:00 pace for the last half mile.  This was one of those runs where you feel on top of the world and that you could run with anybody.  You need days like these.  They help keep you going.
Thursday - 11
Truly a medium paced run.  Cruising 6:40s.  Got more daylight than I anticipated.
Friday - lifting at gym
Saturday - 21.75
12.5 on the cold snow.  9.25 on the t'mill.  Ran 5:51 pace for last 9. This is faster than my marathon PR pace.   Encouraging.  Note: I did the first 12 in the worst possible conditions.  Did the last 9 in the best possible conditions: water, gel, and a little bit of music.
Sunday - 9.75
Maybe 10?  On snowy trails w/ Kevin Gray and the dogs.  Nice easy run.

For the Week
73 1/2 miles
4 core workouts
1 lifting sequence
Analysis: Another good 70+ week.  Now, it's time for a cutback.  I will take an extra day off and not chase miles at all this upcoming week.  Got in some great runs this week.  Building confidence through the runs on Wed and Sat.  The maintenance runs are coming along as well.  Looking to enter February feeling fit and healthy.


Muddy Puddin' said...

Good week man.

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