Monday, May 16, 2011

Week ending May 22, 2011

5/16 - RIP Sammy 6 miles AM (48 minutes w/ some short easy strides. Legs are pretty sore from yesterday's workout), 9 miles PM (66 minutes)

5/17 - 11 miles AM (80 minutes), 8 miles PM (52 minutes)

5/18 - 5 miles AM (38 minutes), 10 miles PM (3 miles warm up, 4 mile tempo in 20:52 (5:15, 5:15, 5:14, 5:08), 3 miles cool down)

5/19 - 6 miles AM (45 minutes), 9 miles PM (63 minutes)

5/20 - 8 miles AM (60 minutes), 10 miles PM (67 minutes)

5/21 - 12 miles (77 minutes, started a tempo with Nick Crowell out around New Castle but his stomach acted up so we both bagged it and just cruised. Still was around 46 minutes for the 7.6 miles loop. I'll try to do something to get my legs turning over a little tomorrow)

5/22 - 11 miles (73 minutes with 20 minutes of 1 minute on, 1 minute off in the middle miles)

Summary: 105 miles for the week. Not too much quality work but I want to let the hard 18 miler last Sunday soak in and still keep up the miles so this was a good week. Legs feel pretty fresh and fine. Abs and psoas is still a little sore. Doing light stretching and PT exercises just about every day.

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