Monday, August 24, 2009

Week ending August 30, 2009

8/24 - 11.25 miles - 4.25 miles AM 8:00 pace, 7 miles PM 7:30 pace

8/25 - 13 miles @ 7:20 pace

8/26 - 8 miles tempo workout with 6 x mile @ 5:28, 5:27, 5:28, 5:28, 5:28, 5:24 with 1 minute recovery. Solid strength workout. I think this would have been a fun workout with a partner, but alone it was a bit of work for the last couple of reps. Easy mile to warm up and cool down. Would have liked a bit longer warm up, but didn't really have time.

8/27 - 10.25 miles - 4.25 miles AM @ 8:00 pace, 6 miles PM 7:50 pace

8/28 - 9 miles @ 7:20 pace (whole body is stiff/sore/achy this morning...no idea why)

8/29 - 8.5 miles with 5 sets of 4 minutes hard, 3 minutes easy, plus a hard mile to finish (5:19)...in the rain. Hard pace was about 5:20, easy pace was about 8:00.

8/30 - 15.25 miles @ 7:15 pace. Felt really awesome and picked up the pace a little here and there. Got the group rolling for a nice finish over the last couple of miles.

75.25 miles for the week and although I felt tired a bit in the middle of the week, I finished the weekend feeling really fresh and great. 

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