M- 7.0 miles up and down Black Cap in 1:12:42, 40:19 to summit, felt a little quicker, but nice run
Tu- 0 pretty dehydrated from the last two days at work. I know I should have done something minimal, but I was pretty drained and figured I would be putting myself into a hole.
W- 2.5 mi wu in 20:41, then 6 x 5 min, 3:00 recovery in Whitaker Woods. Covered 6.8 miles in 45:00 (6:37 pace). Solid workout. 1 mile (8:43) cd. 10.3 total
Th- AM: 6 miles in 57:58 on the streets of Conway Village and the trails behind Kennett Middle School in the dark with Tim Livingston. Roads were pretty slick from all the freezing rain yesterday.
PM: 3.4 miles in 35:14 with Roger around NoCo. Felt like I was bonking! Lunge routine after.
F- AM: 6.0 miles in 59:02 on Corridor 19 snowmobile trail with Tim. 6" of fresh snow!
PM: 4.0 miles in 41:33 w/ Roger around the KHS parking lots. More miles for the bank. Drills and strides after.
Sa- AM:6.4 miles in 1:00:11 for the annual Thanksgiving/Christmas run with Mike Lansing on the Corridor 19 trails. Fun running through the unpacked snow.
PM: 3.0 mi wu in 22:30, then 4 mile tempo in 23:02 (5:45 pace), 2:17 rec, then 8x1:00 hills. Solid workout, nothing to brag about, but just putting the work in. 1.2 mi cd, 11.4 total
Su- 0 was planning on a short morning run, but if Haile Gebrselassie can take Christmas off, then so can I.
Totals: 54.5 miles, 7.97 hours. Nothing spectacular, especially with the two days off, but got in a couple of good workouts and got into a good morning routine. It was good running a couple of mornings with Tim, which we are going to try to make a regular occurrence. It was nice to get some snow too. Not enough for snowshoeing, but the ground is frozen, so hopefully this stuff stays for the winter.
Week Ending 12-07-13
1 day ago