Mileage Totals by Month/Week
Lifetime Miles by the Month
Training Week of 01/24 - 01/30
Mon - Treadmill - 1st mi 7:51 last 7:19 last 4mi 1% - 8.00 mi 59:30 [7:27/mi]
Tue - Treadmill - 1pm at work: 1st mi 7:55 last 7:05 last 4mi 1% - 5.00 mi 37:38 [7:32/mi] + Treadmill - 9PM: 1st mi 7:52; then 1% last mile 6:55 - 10.00 mi 1:12:47 [7:17/mi]
Wed - Treadmill - 11PM: 1st mi 7:58; last 7 mi 1%; last mile 6:55 2% - 10.00 mi 1:12:40 [7:17/mi]
Thu - Treadmill - 11pm: 1st mi 7:58 1st 5mi 1%, 2 6mi 2% last miles 7:08, 8:04, 6:45 - 10.00 mi 1:22:44 [8:17/mi]
Fri - Treadmill - 1pm at work all 1% 1st mi 7:58 last 6:55 - 6.00 mi 44:24 [7:25/mi] + Treadmill - 10pm: 1mi 7:58 1st mi 1%; 1 mi 2%; last 5mi 3% last miles 7:08, 6:50 - 10.00 mi 1:13:48 [7:23/mi]
Sat - Ludlow Res - slow & easy at the Ludlow Res. Aabout half of it over hard packed snow wasn’t worth tweaking anything trying to get any push off…just logging miles this week - 14.00 mi 1:51:10 [7:57/mi] + Treadmill - 7pm 1st mi 7:56, 1st 4mi 1%; last 2mi 2% - 6.00 mi 44:50 [7:29/mi]
Sun - Belchertown - slow, but not exactly easy legs felt like to lead weights no watch, pace unimportant Steve said we split 15 at 1:56 ran the last 6 solo Rt 202 up Summit St cross over Rt21 to Springfield. picked up pace a little but much. glad to have the run done. - 21.00 mi 2:45:00 [7:52/mi]
Week - 100
Summary:
No speed work this week but getting the miles in; feeling strong and fit - ready to tackle some solid training next month. A day off wouldn't be a bad idea, soon... maybe next week. a massage too. lower back and hips pretty tight about now. otherwise holding up well. time to get serious.
Training Week of 01/10 - 01/16
Mon - Treadmill - Easy - last 5mi 1% last miles 7:03, 6:50 - 8.00 mi 58:24 [7:19/mi]
Tue - Treadmill - 3pm at work: Easy All 1%; 1st mi 8:00; last 6:50 - 5.00 mi 37:28 [7:30/mi] + Treadmill - 1% after 3mi 4mi @ 29:58, last mi 42:51 - 10.00 mi 1:12:49 [7:17/mi]
Wed - Treadmill - 10pm: 1% after 3mi 5mi @ 37:17, last 5 mi 34:58 last 2 6:59, 6:23 + 3 hours snow shoveling! 2 feet w/ 3-4 ft snowbanks - 10.00 mi 1:12:15 [7:14/mi]
Thu - Treadmill - 6pm: all @ 1%: 3mi wu 21:25: goal 4mi tempo: actual 2 x .5mi + 3mi 17:49 all 5:56/mi ; couldn’t settle into a rhythm stopped twice about .5mi into rep; got it right on 3rd attempt + 2.5mi cd 16:49 w 6:40 6:19 last 2 miles - 10.00 mi 1:06:14 [6:38/mi]
Fri - Treadmill - 2pm @ work: 1st mi 7:55, then 1% last mile 6:45 + abs + some weights + 5mi spin 13:00 - 5.00 mi 37:35 [7:32/mi] + Treadmill - 10pm: 1st mi 7:55, 1% after 3mi, last 3 mi 7:08, 7:03, 6:50 - 10.00 mi 1:12:50 [7:18/mi]
Sat - Amherst, MA - DH Jones Training Run w Wheeler and Brower, 1st 5mi easy 8min pace last 5 got faster ~ 33:15. 11.5 on the day count as 11 in the log and offer up the .5 to the patron Saint of ... Athletics ... Sebastain? - 11.00 mi 1:20:00 [7:17/mi] + Treadmill - Easy run logging those miles - 7.00 mi 51:22 [7:21/mi]
Sun - Ludlow Res - ran sans-watch go very conservative and call 8min pace - nice and easy whole way; SMAC All Comer meet tonight - 8.00 mi 1:03:00 [7:53/mi] + SMAC All Comer - decent 1 mkle race... again wasting too much energy and time moving around people.. need to get out faster week... - 1.00 mi 5:03 [5:04/mi] + SMAC All Comer - easy warmup cooldown - 4.00 mi 30:00 [7:31/mi]
Week - 89 Month - 184 Year - 184
Summary - Decent week, one decent tempo and decent race... notthng to get tooo ecisted aout but it's early yet. It's a long way to go to Marathon season but time to start honkering down on some key workouts...
Training Week of 01/03 - 01/09
Mon - Treadmill - Easy recovery run latenight - 5.00 mi 37:12 [7:27/mi]
Tue - Treadmill - 9pm Easy run: took many breaks not motivated to run on the treadmill tonight - 8.00 mi 1:00:30 [7:34/mi]
Wed - Treadmill - Tempo: 3.5mi wu 25:55; plan 2 x (2mi + .5mi 7:30/mi) 1% incline, actual at 5:56,5:52/mi actual 2mi 11:52 .75mi 5:52mi stop 2min + 1.75mi + 2min stop + .5mi + 2mi wd 12:47 - 11.00 mi 1:12:02 [6:33/mi]
Thu - Ashley Res - 4 big loops easy 28:00, 25:18, 25:12, 25:49 avg 7:53 pace - 14.00 mi 1:51:22 [7:58/mi] + Treadmill - Latenight easy shakeout. Miles for the sake of logging miles. Silly. I know. - 4.00 mi 29:24 [7:22/mi]
Fri - Treadmill - 12pm at work + some abs + weights; scheduled 10 mile pm run lost out to work software update that took 5 hours instead of 1. Running doesn't pay the bills, work does. Sometimes work wins. - 5.00 mi 37:24 [7:29/mi]
Sat -
Sun - SMAC All Comers Meet - 2mi wu; 1mi race 5:07 - 3.00 mi 20:07 [6:43/mi]
Week - 50 Month - 95 Year - 95
Summary:
I had set 90 miles as the mileage goal this week. By Friday night when a routine software update turned into an all night debacle, those goals went down the drain. I was left in a pis-poor mood, tired, without focus and without motivation the remainder of the weekend. The mile followed suit: pis-poor warm-up, poor execution, crappy result. Call it a recovery week and move on...
Week of 12/27 - 01/02
Mon - Treadmill - 1st mi 7:51; 1% after 3mi last mi 6:58 - 7.00 mi 50:48 [7:16/mi]
Tue - Treadmill - all 1% 1st 5 mi 37:11, last 5 34:37 - 10.00 mi 1:11:46 [7:11/mi]
Wed - Treadmill - 1pm at work: all 1% 1st mi 7:45 last 6:53 + 10mi spin 26:58 + abs - 4.00 mi 29:56 [7:30/mi] + Treadmill - 5:30pm: all 1%, 3mi wu 21:26; 3mi 17:49 (5:56/mi) + .5mi (7:30/mi) + 2mi 11:46 (5:52/mi) + 2.5mi cd 16:02 - 11.00 mi 1:11:49 [6:32/mi]
Thu - Treadmill - 12pm@work:Easy-1st mi 7:50 last 6:50 + 10kspin 16:56 + some abs - 5.00 mi 37:04 [7:25/mi] + Miller-Ventura-S Washington+Bardwell Loop - 3:30pm: slow and easy but bacame slow and difficult once it got dark - 16.00 mi 2:05:13 [7:50/mi]
Fri - Ludlow Res + big hood loop - Easy run closer to 14.5+ miles; Finished the year with over 17,500 lifetime miles (last six years) ! Need a day off but got to finish this week off solid. - 14.25 mi 1:53:44 [7:59/mi]
Sat - Miller-Ventura-S.Washington + Bardwell Loop - Hungover from the New Year Eve's festivities no races...even as just a easy tempo - ran around 2pm low 50's freaking awesome ran in shorts hats and gloves - 16.00 mi 1:58:25 [7:25/mi] + Treadmill - Easy shakeout last 3mi 1% - 6.00 mi 40:38 [6:47/mi]
Sun - Belchertown - 1st 8mi solo from Dunkin Donuts Barton-MoutainView-oakridge loop 8:10pace slow… then 15 with Swifties mostly w Wheeler - 23.00 mi 3:05:00 [8:03/mi]
Week - 112 Month - 45 Year - 45
Summary:
Good tempo work, felt a little easier than last week, was going to add a 1 mile at 5:40 pace but opted out...might do another tempo on Sat at SnowStorm 10k Reached 3,000 miles on the year ... with two days still to go. Yea, me! 112 for the week, set a weekly mileage record by one mile. Best 7 days was this time of year back in '08 Thur- Wed when I ran thur North Adams 50k... no 50k this year. Legs holding up well but for sure there wasnt any zip in them for Sundays 23 miler.
Training: Week of - 12/20 - 12/26
Mon - Treadmill - 1st mile 7:51 last 5 at 1%; last 3mi 7:12, 7:08, 7:03 - 8.00 mi 58:23 [7:18/mi]
Tue - Treadmill - 3mi wu 22:15.0; 2mi 11:52 + .5mi jog 3:48 + 1mi 5:52 + 4 min bathroom break + 2mi 11:46 + 2.5mi cd 16:43 - 11.00 mi 1:12:17 [6:35/mi]
Wed - Treadmill - 1st mi 7:45; last 4mi 1% 5mi @ 29:36; last 3mi 21:04 - 9.00 mi 1:05:29 [7:17/mi]
Thu - Treadmill - 12pm @ work: 1st mi 7:45; last 4mi 1% last mi 6:53 + 11 miles spin ~26 min @ 110+ rpm and low res + some weights - 5.00 mi 36:48 [7:22/mi] + Ashley Res - 3pm 4 big loops 27:20, 25:13, 25:04, 24:08 + hood loop; double plus weights too close to 2nd run; took a while before legs felt okay - 15.50 mi 1:58:24 [7:39/mi]
Fri - Miller-Ventura-Alden - Easy run - starting to hit the wall - legs getting slow - 11.00 mi 1:24:38 [7:42/mi]
Sat - Home-to-Pavoni's - 2nd annual solo run from Home to Brother-in-laws in Granby, MA - flat route- Lyons-Chicopee-Batchelor - easy the whole way - really should start rolling, getting tight - 13.00 mi 1:39:52 [7:41/mi] + Treadmill - 11pm run : last 2mi 1/2 @ 1% 1st mile 7:51, last mile 7'
Sun - Ludlow Res - Easy run around noon when sno started to fall - windy not too cold but slow going - 14.50 mi 1:56:46 [8:04/mi] + Treadmill - 1st mi 7:44; 1# after 2mi - 5.50 mi 40:32 [7:23/mi]
Week - 96 Month - 310 Year - 2,975
Summary:
Wed Tempo: Legs and lungs held up well but nerves/stomach got best of me on 2nd rep. Had to hit the can after 1 mile. 3rd rep felt easier than 1st. Solid work. These 2-4 x 2 mile interval sessions were a staple in my treadmill winter sessions. Dont know why but running just under 6 min pace on a treadmill feels a bit harder than on the roads, even flat roads. Regardless of the treadmill pace; output effort here is right at my threshold level. Need to get back into these more often. I think they prepare me to handle race intensity and at the same time do a tremendous job building my aerobic engine, my best racing asset.
With only one quality day this week not too much to speak of but a solid start to the base building cycle. Next week: try a tempo workout, some quicker intervals and some strides to prepare or the SMAC All-Comer meets at Smith in January. I would like to get in a decent mile and 3k this year. Don't have specific goals to test my legs over a solid 400 / 800 repeat sessions.
Current mile PR, 4:56 this year SMAC meet and 10:02 in '09 - should be able to improve on both
The important thing to do is ... not get injured doing indoor track with high mileage like i did this year - ITBAND overuse lead to a very sore petellar tendon below the left knee.
Week of - 12/13 - 12/19
Mon - Treadmill - very latenight run - not much, but better than posting a zero - 4.00 mi 29:52 [7:29/mi]
Tue - Treadmill - 6pm: 1st mi 7:51 5mi @ 36:55; last 6 1% - 11.00 mi 1:18:14 [7:07/mi]
Wed - Treadmill - 2pm Work 15mi spin 31:29 + 4mi treadmill + abs - 4.00 mi 29:31 [7:23/mi] + Treadmill - 6pm: 1st mi 7:45 last 7 1% 5mi @ 36:50, last knock down .1mph ea 1/4mi 6:51, 6:34, 6:17; 6:02, 5:48 was holding up well till last 1.5mi; had to stop with .75 to go 2' rest - 10.00 mi 1:08:20 [6:51/mi]
Thu - Ashley Res - 5 big loops all slow easy 29:19, 26:01, 25:25, 25:01, 24:28 first 8'15" pace, last 7'24" pace - 18.27 mi 2:21:06 [7:44/mi]
Fri - Treadmill - 2pm at work 5mi all at 1% steady inc each 1/2mi + 15mi spin 37:20 100-108rpm avg heart rate ~138bpm - 5.00 mi 36:48 [7:22/mi] + Treadmill - 5pm home all 1% 1st mile 7:45 incr .1mph each mi 5mi at 36:58, last mi 6:48 - 10.00 mi 1:12:08 [7:13/mi]
Sat - Snowstorm Classic - 1st place - my 1st snowstorm win - started slow maybe 6:30 1st mile - right about 6' pace after till finish. almost puke at mile 5 - too many tall black and tans last night - solid run - legs a little tired - fitness good - 14.20 mi 1:38:22 [6:56/mi] + Ludlow Res - Slow & relaxing w/ Bailargeon. Body is holding up well but I bet it appreciated the easy pace just the same - 10.00 mi 1:28:15 [8:50/mi]
Sun - Miller-Ventura-S Washington+arwell Loop - easy pace most of the way. 7:15 pace last 5 miles inc 2 on treadmill…getting to dark to run home onn Rt. 21 - 18.00 mi 2:18:34 [7:42/mi]
Week - 104 Month - 214 Year - 2,879
Summary:
Wed: Decent workout Trying to work mileage up the next 3 weeks so didn't want to beat the legs up too much with hard intervals or tempo, especially now that the race season is finished. Sat: Decent Race - again not too hard. It was fun to hit 100 miles on the week. Should reach 3,000 on the year.
This week's 104 miles ranked as the 3rd best Sunday-Monday ever.
In all, I have completed 6 weeks (Sun-Mon) of 100 miles or more, 23 weeks of 90 miles or more. Best month ever was Jan 2008, 431 miles - the 5 weeks composing that month 90, 90, 111, 94, and 111 miles.
Best rolling 7 days total is 121 miles to finish off the month and year for 2008
(Thursday 12/25 - Wed 12/31), during that time I ran Fat Ass 50k in North Adams in 3:41 for 2nd. Went thru Marathon ~ 2:54 and crashed and burned on the last 5 mile loop.
Week of : 12/6 - 12/12
Mon - Treadmill - 10PM: last 5 1% - 8.00 mi 57:25 [7:11/mi]
Tue - Treadmill - 11PM: 1st mi 7:48 4mi @ 29:36, last 4 1% - 8.00 mi 57:23 [7:11/mi]
Wed - Treadmill - 11PM: 3mi @ 22:28, last 5 1%; 1 on 1 off x 2;2 on 2 off ; 3 on all at 5:18pace breathing labored; legs held on well; still don’t fell strong at 5k pace - 9.00 mi 1:01:52 [6:53/mi]
Thu - Ludlow Res - easy run finish sub 7 pace + some treadmill add-on - 9.00 mi 1:06:24 [7:23/mi]
Fri - Charlotte, NC - Course Preview start slow decent clip 2nd half + strides - 7.50 mi 52:00 [6:57/mi]
Sat - USATF XC Club Nationals Masters 10k - 83rd decent race 36:21 83rd M4049 - 12.29 mi 1:25:00 [6:55/mi]
Sun - Treadmill - 8pm: no am in NC: hungover, no PM run stomach quesy - 2.00 mi 15:15 [7:38/mi]
Week - 56 Month - 109 Year - 2,774
Week of : 11/15 - 11/21
Mon - Treadmill - 10pm 1st mi 7:54, last 4 mi 1%, 5mi @ 37:29, last 2mi 7:03, 6:30 - 8.00 mi 57:44 [7:14/mi]
Tue - Treadmill - 10pm similar run again / last 3.5 7:12,7:03,6:45,3:10 - 8.00 mi 57:52 [7:15/mi]
Wed - Treadmill - 12pm work cycle 15mi 42:45 felt light headed + weights felt better + 4pm run 2 mi @ 15:04, 3 mi of accelerating 1/4's 6'40" down to 5'50"-5'15"pace alternate with 1/4 7' pace - 6.00 mi 41:27 [6:55/mi] + Treadmill - 10pm 1st mi 7:52, last 4 @ 1% last 3mi 7:15, 7:03, 6:45 - 8.00 mi 58:20 [7:18/mi]
Thu - Miller-Ventura-Alden - AM Slept late...needed the rest and a slow & easy day; legs feel okay. - 10.00 mi 1:22:52 [8:18/mi] + Treadmill - 11PM Shakeout started at 7.5mph and knocked down .1mph each 1/4 last 1/2 kept knocking down to 5:30 pace. feel good - 4.00 mi 29:18 [7:20/mi]
Fri - Ashley Res - Couple big loops w/ Wheeler plus 2 short loops + hoop loop. 1st big loop about 25'30" 7'45" pace 2nd very comfortable decent 24'58" 7'33" pace. Talking Turkey course will be bit muddy in 2nd go around after 1200+ go thru. Wind will be a factor - 11.50 mi 1:29:00 [7:45/mi]
Sat - Talking Turkey - 3mi wu: Talking Turkey Race: 20th ovrl, 4th Males 40+, Splits 5:54, 11:37 (5:42), 17:15 (5:39), 23:09 (5:54), 28:59 (5:50), 34:45 (5:46): 3mi wd - 12.00 mi 34:45 [2:54/mi]
Sun - Lyons-Carver-RockRimmon & back - out 1:02:34, back 58:22 - 17.00 mi 2:08:34 [7:34/mi]
Week - 84 Month - 281 Year - 2,646
Week 11/08 - 11/14
Mon - Treadmill - First 3 miles at 8 min pace. last 3 miles ~ 7:10, 7:03, 6:45 . last 4 miles @ 1% - 8.00 mi 59:42 [7:28/mi]
Tue - Off - not planned busy night
Wed - Miller-Chapin-East - from house to Allfaze to get car. Moving fluid and easy the whole way - 7.50 mi 55:00 [7:21/mi] + Treadmill - Shakeout low 8' pace early moved down low 7's last mile sub 7. - 6.00 mi 44:40 [7:27/mi]
Thu - Ashley Res - 2 loops w Joe Fois steady good clip, last solo steady early then prog faster 23:53, 22:55, 20:42 + hood loop and some strides...feeling good - 12.00 mi 1:22:00 [6:51/mi]
Fri - Spin 15mi 38:48; all 110rpm+ steady most fast end + weights + 11pm Treadmill 1st 2 mi 8:12, 7:47 progs last 3mi 1% 7:12, 7:08, 7:00 pace - 7.00 mi 52:18 [7:29/mi]
Sat - Ludlow Res - all very easy 8:50 1st mile then steady 8' pace with a 1.5 mi of add-on on treadmill at 7' avg pace w/ strides - 9.00 mi 1:11:54 [8:00/mi] + Treadmill - PM Quick shaekout w/ strides - 3.00 mi 21:18 [7:07/mi]
Sun - Monson Memorial Half - 1:19:10 10th Overall, 4th Master good result, a it better than expected. I wasn't feeling particulary stong on the hills, just was patient and ran steady. Credit perfect weather and good overall fitness. - 17.11 mi 1:50:09 [6:27/mi]
Week - 70 Month - 127 Year - 2,492
Summary - Good semi-easy tempo Thur's with Sunday's Monson Half. Hopefully beter result than last weekend's Franklin Park Cross race. This new training section is a work in progress. Implementing a gadget populated via a desktop app I wrote.
Week 11/01 - 11/07
Mon - Off - feeling really good lately need to settle back a little.
Tue - Treadmill 6mi 44:15 [7:23/mi] 1stmi 8:30 last 6:20 last 3 @ 1% long day at work tired
Wed - Ashely Res - 3 big loops + short: all easy 25:37, 23:53, 23:12 12mi tot 1:30:30 [7:30/mi]
Thu - Treadmill (pouring out & 40F) 3mi wu 23:45 12 x (1/4mi + 1/4mi rec @ 7:30/mi) 1st 1/4 @ 6:00/mi knock down .1 mph ea rep, last one 11.4mph 5:15/mi - Total Efforts 3mi 16:40 [5:33/mi] - inc rec 6mi 38:47 [6:28/mi] - cd 1mi 6:40 - Total 10mi 1:08:30 [6:51/mi]
Fri - Work indoor cycle 15mi 36:48 tie crunch soe quick abs and very brief leg circuit - Treadmill PM - 8 mi 58:13 [7:17/mi] 1st mi 8:06, 1% after 20min last miles 7:12, 7:07, 7:03 accelerting last mile 6:40 feeling good...
Sat- Easy 8 at the Ludlow stuck to 8's for most of the run, listening to music which I rarely do but I just wanted to chill today. last couple of miles went 7:30 6:54 just breezing stretching things out. feeling good.
Sun - USATF New England Cross at Franklin Masters 8k 29:06 32nd. Disappointing result. About 2 miles warm up and 2 cool down . 4 miles shakeout on the treadmill latenight. 13 Total Week - 57 / Month - 57 / Year - 2,422 Summary - Decent treadmill 1/4 mile repeats session Thurs. Not very tough, just enough to stretch out the legs, activate some fast twitch muscles. New England Cross at Boston's Franklin Park on Sunday. Poor race even for where I'm at in my post marathon training cycle. Feeling better than usual in all my non workout runs and don't think I'm over doing it but we'll see how it goes at Monson Half this upcoming Sunday.
Week 10/17 - 10/31
Mon - Latenight treadmill 45:37 6mi [7:35/mi]
Tue - Lud HS - Chapin - Ventura - Poole St - East loop 1:06:52 9mi [7:32/mi] casual & easy 8 min pace 1st 5k then 7 min pace to finish
Wed - Latenight treadmill 58:37 8mi [7:20/mi] 1stmi 8:20 3mi @ 23:50 then 7:22 pace last couple prog 7:00 6:45 last 1.2 @ 1% grade
Thu - Ashely Res w/ Fois & Mark Baillargeon for 1st loop 28:12 - both are running Cape marathon Sunday. Then last min commit to a solo tempo 2nd loop 19:32 5:55/mi - felt like 5:45-5:30 pace 2nd half - 1st mile must have been 6:30ish which was ok considering coming off a 8:15 pace 1st loop. - 8.5 tot 1:05 [7:45/mi] . Felt guilty cutting run short, the weather was simply spectacular & there won't be many more days like this between now and next spring. But it was a real crap day at work today. Happy that i decided not to optt out of the tempo loop. A good run today. Felt good.
Fri - 15mi cycle at work 31:27 low resitance 110rpm avg speed not even close to true road speed + weights
7pm 8mi treadill 59:28 [7:29/mi] 1st mi 8:30 last 4 @1% 7:23;7:15,6:58,6:50
Sat- noon Ludlow Res 8min pace 1st half 7:00 pace last 3 1:00:03 [7:30/mi] - 8pm 6mi treadmill 8:20 1st mi 1% miles 3 & 4 alternate 1/4mi accelating fro 7min pace down to 5:30 pace w/ rec 1/4i 7:30pace 43:09 [7:11/mi] Total 14
Sun - Tour de b'Town hills with Bill Wheeler 13+ miles 1:38:00 [7:30/pace] did a Oakridge down Summit up Barton loop 4.1mi 27:29 - I've used this loop as a Boston training hill circut run 3-5 loops usually start with a 30min loop and work down to 28/27 min last loop. Best 26:42 6:30 pace. Today's time not bad considering legs still feel somewhat flat. 10pm 4 mi started out fast . what planned an easy shakeout with a coulpe 1/4mi accelerations turned into a brisk run with 2 miles of surges down to 5:20 pace last couple miles around 6:30 and 6:15Week - 71 / Month - 287 / Year - 2,365
Last 6 Months - 1,494
Last 12 Months - 2,988
Summary - Not a bad week. Only one real quality tempo on Thur with a bunch of strides and 1/4 mile pickups on the other days. Legs not fully recovered yet - no pop in them. Im in good shape but lacking lactate higher end threshold trainging. I'm not sure how's it's going to go down next Sunday at New England Cross in Boston.
Week 10/17 thru 10/25
Mon - off Tue -
Wed -Treadmill 5 38:26 [7:36/mi]
Thu - Ashley Res 3 loops 26:39, .5 mi easy with Tim Mahoney then tempo 19:20 6:01 pace; 25:15 - Tot 10.6 1:18:34 [7:25/mi]
Fri - Noon indoor cycle @work 15mi 37 min low resitance highrpm 110+ : PM treadmill slow 1st mile 8:20 progsv last miles 7:10: 6:45 10k total 47: [7:25/mi]
Sat - massage am - 10 mile @ Ludlow Res all slow & easy 1:23.x [8:15.mi] - PM 4mi treadmill shakeout 8:30 1st mi 6:40 last shakeout - Tot 14
Sun - AM Ludlow Res 8mi 58:55 [7:21/mi] 1st mi 7:45 steady low 7' pace 6:22 last mi - PM Treadmill 10k 46:30 [7:29/mi] 1st 8:30 prog last 2 mi 7:12 accelerating final mile 6:45
Week - 50 / Month - 216 / Year 2,294
Summary - good recovery week. trying to be careful. In the past, I sometimes don't give myself proper recovery time after a marathon to let my muscles completely heal from any residual micro-tears. My massage revealed some in the pelvic areas, hip flexor, lower back. IT Bands tight too. Its hard cause fitness-wise I feel real good but on Thur's tempo run I could tell I'm not ready to go hard & long just yet.
Up next was to be the Larch Hill Cross but a conflict with daugther's final soccer game. Maybe find another weekend 5k or just do some mile repeats.
