Training Recap Week 8: Feb 20 - 26

Well things are moving right along and as I write this it is actually already March. Less than 45 days to go until Patriots' Day! I think the hype machine is going to get fired up very soon now, as I complete my training and reach (and hopefully well surpass) my goal to raise $4000 for the American Red Cross of Eastern Massachusetts. You can contribute to my efforts by visiting this page:
http://american.redcross.org/goto/KenCain

This week was split between cold New England and very warm Florida (Fort Myers and Sanibel Island) where we took a family vacation during the school vacation week. So I only had to wear my cold weather gear twice and got to use shorts and tank tops the rest of the week!

55 miles this week!

M: 7mi trail run!
Plan was for 4mi of simple road running, but noticed a couple of other runners heading down toward a trail head and decided to join them. After a few miles running and talking we discovered we had a mutual friend Scott Graham who himself is a 25 time veteran of the Boston Marathon! So one of the guys I joined on this day told me if I wanted to get him going, to ask Scott about the one time he beat Dave Dunham in a marathon. Dave was running with Dan Verrington, both very accomplished runners. Maybe I'll try that some day Scott :-)

T: 7.6mi tot: 1.5mi warmup, then 20x {200m on, 200m recover}, ~1.4mi cooldown
This was an early a.m. workout at home before flying to Florida later in the day

W: 11mi from Fort Myers just out to the beginning of Sanibel Island and back. The only "hill" is the big causeway bridge 0.25mi "up" and 0.25mi back down
RunningAhead Log/Map 1

T:  6.35mi tot
5.5mi in 37:10, 6:45/mi pace in the Florida mid-day heat (somewhere in the 80's F)
RunningAhead Log/Map 2

then, 6x 180m strides following the run

F: off
S: 15.1 in 1:48 7:11/mi overall. An "out and back" course to the Sanibel Island Lighthouse pictured below.
RunningAhead Log/Map 3

S/XT: Family bike ride on Sanibel Island, 8+mi a real challenge for the kids but we took lots of breaks including one at a nice playground
RunningAhead Log/Map 4

S: 8mi in 55:28 (planned 4-5 easy), from the Island Cow restaurant where my family had dinner,back to the hotel. They passed me just before the end of this point to point course!
RunningAhead Log/Map 5