Monday, January 05, 2015

December 29 - January 4

Mon: 10.1 miles easy (6:50)

Tue: AM - 6.6 miles easy with 4x30s pick-ups (6:59); PM - 3.6 miles easy (7:49). Wanted to try my wife's new treadmill, so I hopped on it for my 2nd run.  The advantage of owning a treadmill is that I can run when the weather is bad. The disadvantages are that I have no excuses for not logging the miles and that I might get soft and choose to run on the treadmill versus on the roads.  However, I don't see the later happening because I love running outside. 
Precor TRM 425 (iPad not included)
Wed: 11 miles with last 3 miles in 17:31. Plan was to do 10 miles with the last 3 at 5:50-6:00 pace.  I ran 11 (last mile was cool-down) because I didn't want to stop at a major intersection during the 10th mile.  First 7 miles felt very easy and comfortable. For the fast-finish I was hoping to run 6:00 and then slowly pick up the pace to 5:50, but instead I ran the same pace at 5:51, 5;50, and 5:50.  Last mile felt much harder than 5:50 because of 8-12mph headwinds and a slight uphill at the end. 

Thu: AM - 4 miles easy (7:27); PM - 7 miles easy (6:55)

Fri: 8.5 miles easy (6:59)

Sat: 17.3 miles long run (6:58). Plan was to run the first 9 on rolling terrain and then the last 8 on the flat downtown loop.  However, I missed a turn and had to change my route, which ended up being all rolling.  Felt pretty good the entire run.  Was hoping to keep the pace above 7:00, but I ran mostly 6:50ish, which felt very easy.  

Sun: AM - 8.5 miles easy (6:59); PM - 3.8 miles easy (7:49). I was bored so I got on the treadmill and ran an easy 30' while watching the finish of the marathon record in Berlin.

Weekly Total: 80.4 miles on 10 runs/7 days
Good week of volume considering it's only been a month from CIM.  Wed was a good sign that I was able to bounce back to marathon pace fairly easy.  

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