Tuesday, January 25, 2011

Jan 10 - 23

Jan 17-23

Mon: 9M easy
Tue: 11.3M including 12 x 70" w/ 80" rec jog + 3 x 200 w/ 200 rec
Wed: 13.2M easy
Thu: 10.3M easy
Fri: 15.4M including 55' Steady State
Sat: 9M easy
Sun: 18M long run

Weekly Total: 86.2 miles on 7 runs / 7 days
More snow fell Tuesday morning in Boston so I ran my scheduled 400s (70") on the treadmill. I ran 12 repeats at 4:52 pace (simulating a track session of 400s).  Wed I ran 90' on the Lexington roads before heading back to the Netherlands.  On Friday I ran a Steady State run of 55', an increase of 10' from the last two weeks.  It was the best steady state run I've had in this train up to Rotterdam.  For the 55' I averaged 5:42 pace covering 9.6M.  Sunday was my first 2hr long run of this marathon training. I didn't feel all that great (had a little too much to drink the night before), but still managed to put in a good run as I averaged 6:39 pace for 18 miles.


Jan 10-16

Mon: 8.7M easy
Tue: 12.4M including 15 x 1' fartlek on rolling course w/ 1' rec at brisk pace
Wed: 13.2M easy
Thu: DNR; travel to Boston
Fri: 13.6M including 45' Steady State on slightly rolling course
Sat: 9.3M easy
Sun: 16.2M long run

Weekly Total: 73.4 miles on 6 runs / 6 days
Training continues to go well. On Tuesday I ran a fartlek workout of 15x1' hard/easy. I ran this fartlek on a rolling course so that some fast running is done on up hill, some on flat ground and some on down hills.  This is a common workout for me, but the difference this time around was that I ran the recovery 1' at a brisk pace rather than easy jogging.  Thursday I DNR (did not run) due to my travel to Massachusetts to visit my gf.  On Friday I did a 45' steady state run on a 3.5M loop that was slightly rolling. The workout went okay. My legs were a bit tight from traveling, and I was tired probably from jetlag. On Sat and Sun I ran on the Minuteman Bikeway, a 10-mile bikeway that stretches from Bedford to Cambridge and passes through historical Lexington.

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