Monday, November 30, 2009

Week ending December 6, 2009

11/30 - 75 minutes AM (10.5 miles), 40 minutes PM (5 miles, trails)

12/1 - workout - 22 minutes warm up, 12x400 @ goal 5K pace with 100m recovery: 72.8(40.1), 74.4(37.6), 72.7(37.6), 72.8(39.4), 74.1(38.4), 73.8(37.4), 73.7(38.5), 73.8(37.9), 74.0(38.0), 72.1(38.4), 73.3(37.1), 70.7(38.8), 16 minutes cool down. Kind of erratic splits with heavy wind, but solid effort. 14:38 for 4800m total work. (9 miles total)

12/2 - 60 minutes AM (8 miles), 60 minutes PM (8 miles)

12/3 - 63 minutes (9 miles)

12/4 - 10 mile tempo AM (60:07), 5 minute cool down (10.5 miles), 40 minutes PM (5 miles, trails)

12/5 - 90 minutes (12 miles)

12/6 - 105 minutes (14 miles)

Summary - 91 miles for the week with a nice speed workout and a 10 miles tempo at about marathon pace. Very pleased with this week and I'm starting to notice a couple of things: I'm wanting a little more sleep and eating more, and also that easy runs are starting to feel a little easier.

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