Saturday, November 10, 2007

It's a wrap!

Weekly Summary: November 4-10

Sunday - AM: 18 miles, 2:00:00.
Last mile in 5:23.
Monday - AM: 6 miles, 40:15. 8 x 20/40 strides. PM: 6 miles, 44:55. Easy does it.
Tuesday - AM: 4 miles, 30:00. Pre-workout shake by the lake. PM: 12 miles. 12:30 tempo, 3-minute recovery, 8 x 1-minute hills, 3-minute recovery, 12:02 tempo.
Wednesday - AM: 8 miles, 58:00. Legs good, groin sore.
Thursday - AM: 12 miles, 1:12:40. 1-2-3-4-5-4-3-2-1 fartlek w/1-minute recovery jogs throughout.
Friday - AM: 8 miles, 56:10. 8 x 100-yd strides. PM: 4 miles, 30:00. Easy does it after work.
Saturday - AM: 6 miles, 43:35. Cold, but comfortable.

Totals: 84 miles, 10 runs.
Best week so far this fall. Volume was good, long run went well, workouts were solid and I'm recovering quickly, too. I'll go long tomorrow before scaling things back a little bit before New England's next Sunday.

Quote of the Day

"There is a contract between the runner and his body: I will punish you and it will make me stronger. The worst that I will endure is pain. Every runner understands this credo. Ryan Shay lived it."
- Tim Layden

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