Monday, December 29, 2014

December 22 - 28 Training

Mon: 8.6 miles easy with 3x30s pick-ups (6:53). Threw in some 30sec pick-ups to get a little leg turnover.  

Tue: 10.5 miles with 6 miles of .33/.67 miles hard/easy (6:54).  Goal was to run the .33 mile at 5:00-5:10 pace, which I had no problem doing. Splits were 1:37, 1:41, 1:42, 1:40, 1:42, and 1:43.  

Wed: 10.2 miles with 8 mile progression from 6:30-6:15. Felt very comfortable, smooth and easy. Ran the 8-mile progression in 50:41 - 6:20 pace. Splits were 6:29, 6;29, 6:22, 6:23, 6:18, 6:16, 6:13, and 6:15.

Thu: 9.8 miles easy (6:58)

Fri: 8.1 miles easy with 6x30s pick-ups (7:08). For some reason I chose to run the pick-ups on the hilly portion of the run.  Not sure why, but it felt good.  

Sat: 16 miles long run (6:44). Ran in Williamsburg, VA. I thought that I'd run most of the miles at 6:50-7:00, but by mile 4 I was running very comfortable and easily hitting 6:30-6:40ish pace.  Was nice to run in historical Williamsburg. 

Sun: 7.2 miles easy (7:12). Nice and easy in downtown Williamsburg and around the William and Mary College campus.  I think I strained a chest muscle in my upper right chest when I stopped at an intersection and stretched my upper body. Guess it was a sign that I should be stretching my legs and not my upper body.  

Weekly Total: 70.4 miles on 7 runs/7 days
Pretty good volume considering it's my 3rd week following the marathon.  The body and legs feel completely recovered from CIM.  
I'll end 2014 with just over 3400 miles, about 66 miles/week.  

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