Monday, September 21, 2009


This was a decent week. I got in roughly 70.5 miles of running (yes, all of it was running) but I was not able to do the track workout because of my calf - it was pretty much a cautionary measure, but I punted the workout after the first repeat because I did not want to be set back another month. I was able to get in 3 runs of 10 miles or more averaging better than 6:30 pace and the tail end of these runs were at between 5:40 and 6:00 pace.

Monday - 8 mi (55:46) Easy run.

Tuesday - 10.5 mi (72:49)

Wednesday - 7 mi : I was supposed to do 5x1k @5k pace with 600m rest and then a couple full speed 200m repeats but after the first 1k I felt a little something in my calf so I punted the rest of the workout. The one I did do I did in 3:02 (72, 2:24, 3:02). 3 mile warm-up, 3 mile cool down.

Thursday - 10 mi (63:39) I felt good so I went with it. It was an out and back route and I passed the first half in 33:00, so the last 5 miles were covered in 30:39.

Friday - 13.5 mi (88:26) + 5km rabbiting elementary school XC races. Easy pace for the first 8-10 miles and then I gradually picked things up. The last three miles passed in 17:36 and the last two miles in 11:12. Take things easy tomorrow. I also rabbited my sons' first cross country races (so no one got lost) today. I thought it would be easy work but those kids are quick! The 2k race was in 8 minutes and the 3k race was in 11:30. Not too bad, but less than an hour after the long run, I was not feeling great.

Saturday - 5.2 mi (37:00) Easy run.

Sunday - 13.5 mi (86:00) This was the same exact route that I ran on Friday for no other reason than I was being lazy. I started out slow again (6:45ish pace) for the first 5 miles and then started cranking it down. I hit 10.5 miles in 69:03 and then ran 5:40 pace for the last three miles home (16:57 for the last three miles).

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