Monday, May 13, 2013


Taking an easy week to rest up. I am feeling really tired after building up from 60 miles/week to over 80 miles/week for the first time in a long time. I am pretty much cutting out morning runs and only running 6 days this week.

Monday: 9.1mi (62:21) Easy run. Started out slow but loosened up by end.
Tuesday: 8.1mi (no watch)
Wednesday: 10mi (63:18) + 0.6mi cool-down (link) - Same 10 mile progression run as last Wednesday but since it is an easy week I dropped my pace slower to make the run easier. I was surprised to run the second half 20 seconds faster than last week (29:40ish) and it felt better.
Thursday: 8.1mi (57:47) Really easy to recover. Felt good.
Friday: 6mi (42:48) Another easy day. Did an acceleration at end + 4 strides.
Saturday: 12mi total - started with 3 mile warm-up ending with acceleration (21:43) + 12k/7.4mi race (42:36) and 1.5 mile cool-down (13:46). The race was the Bedford Rotary 12k (link) and it was pretty much awful. I knew that I was not in shape to race but Friday night I decided that I just needed to jump in with two feet and should race myself into shape. I did the 9.5mi leg of the Mill Cities Relay in December at 5:25 pace and this was only 7.4 miles and I avaraged 5:44 pace - pretty pathetic.
Sunday: 9.25mi (63:48) Based on how I felt last night I though that this would be an awful run but after the first mile I dropped to 6:50 pace and ran that pace the rest of the way.
Total for week: 62.5 miles

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