Sunday, December 2, 2012


Things went well again this week as I just squeaked out more than 60 miles, had a good hill workout and was pleased with my race. Based on my Mill Cities Relay split I think that I am making good progress towards my goal in the spring (more on that later). Next week will be a real easy week: ~40 miles.

Monday: 8.1mi (54:57) Easy run to test out calf. All looks good.
Tuesday: 10.1mi (68:37) Another easy day to test my calf.
Wednesday: 10.1mi (63:48) I said that I was not going to do a hard workout this week but my calf feels good so I decided to go with the original plan and do a hill repeat workout. I did a 3 mile warm-up and then went right in to 6x0.33mi hill followed by 1 mile at threshold pace (5:27 - it was slightly down hill). Felt really good on this workout.
Thursday: 8.1mi (55:54) Nice easy run to recover.
Friday: 10mi (70:02) Easy run in Mine Falls.
Saturday: Off. This is the first time I have ever taken the day before a race off. We will see how this goes.
Sunday: 13.75mi (Mill Cities Relay) I did a 2.8 mile warm-up (19:43) and things looked like they would be pretty icy and slick but things turned out okay during the race. 9.52 mile 4th leg in 51:35 (splits: 5:28, 5:23, 5:22, 5:29, 5:29, 5:25, 5:28, 5:25, 5:23, 2:44). I intentionally took the first mile easy because it was the slickest but then let things open up a bit. I was feeling good and passing people until about 7 miles when I heard foot steps behind me. They continued to get louder and at 8.5 miles Pat Moulton pulled even with me, gave me a couple words of encouragement and then when flying by. I tried to go with him and dropped my pace a bit but felt like I was going to blow up and backed off. I was able to keep the gap to about 30 seconds to the end. Over all I am pleased with this effort because the footing was worse than last year and I am at the end of a hard cycle and I ran 90 seconds faster than last year (51:35 vs 53:05). I cooled down for 1.5 miles with Pat (12:38)

Total for week: 60mi

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