Tuesday, September 8, 2009

Week ending September 13, 2009

9/7 - off

9/8 - 16 miles with 10.5 miles AM @ 7:10 pace, 5.5 miles PM @ ~7:30 pace

9/9 - 12 miles, with 4 miles AM @ 8:00 pace, 8 miles PM with 1+ miles easy warm up with a few strides, into 6 x 1200 @ 3:45, 3:45, 3:44, 3:46, 3:45, 3:41 with easy, equal recovery. Easy mile cool down. Might have been too much recovery time, but it was good to lock into 5:00 pace for all the reps. 4.5 miles at 5:00 pace is decent volume for me. Tempo intervals scheduled for tomorrow, but my lower legs are feeling a little weird so I may go easy and do the tempo work on Friday. With Reach the Beach next weekend I should probably start to lighten up a bit, 33.4 miles in 24 hours won't be a cake walk, even at marathon pace or slower. 15 minute ice back in the evening (with Camden, who apparently likes cold water, as he was sitting his bum in the ice water and even pouring cups of it on his boy bits while laughing).

9/10 - 8 miles @ 6:36 pace (out in 27:25, back in 25:20) Little soreness/weakness behind left knee. Feels like a nerve thing maybe. Came and went a few times in the second half of the run.

9/11 - 6 miles @ 7:30 pace in the trails at Maudslay. Knee didn't feel weak or sore today, so that is good, but we'll see how it feels tomorrow at tempo pace.

9/12 - 8 miles with 8 x 3 minutes hard, 2 minutes easy. Hard segments were around 5:20-5:30 pace. Didn't have much gas in the tank this morning.

9/13 - 15.25 miles @ 7:30 pace.

65 miles for the week.

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