M: 4 miles
T: 5 miles, picked it up esp. at the very end 7:05, 7:00, 6:24 mile 5
W: Rainy 6 miles solo in the a.m. darkness! Good final 3 miles again pushing the second half pace 6:30, 6:34, 6:43)
T: off / Thanksgiving (planned 4 miles)
F: long run 13.1 miles easier pace 7:30+/mi 1:40:43 total (planned off).
S: off (planned 14mi but moved long run to Fri)
S: Andover Striders 6k XC race, 1 mile warmup then finished the 3.37 mi course in 21:53 for a nice round 6:30/mi. Not good enough for the "top 8" awards category though. Finished 10th/70 in my age group. Finished 37th overall
http://coolrunning.com/results/11/ma/Nov27_31stAn_set1.shtml
Also noteworthy I have been consuming a lot of pie during this Thanksgiving and hope some of those workouts compensated appropriately! And my left knee is becoming noticeably sore, so over the weekend I've been working on some leg strengthening exercises (leg lifts) and stretching quad and hamstring muscles to hopefully fend off any serious issues. The XC race was conducted mostly on a golf course and that was a very welcome surface with less impact.
Summary for the week of training November 21-27, graph generated on runningahead.com using GPS and timing data from my Garmin Forerunner 405 watch:
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