Big Training and Fundraising Week Ahead!
So Joe, Will and I had a pretty decent week of training (see below) but there is no need to "sit pretty" on this week's results! The new week's plan reminds us that we still have a lot of work to do to get ready for Boston - it will include tempo work (5x 1200m), a hill workout (8x 60sec up), and a 17 miler on Saturday!
Then on Monday January 2nd we will have a fundraiser for the American Red Cross of Eastern Massachusetts at The Chateau Restaurant in Andover, MA. Please see my previous post on that - if you dine there that day and bring the printed coupon, 20% of your bill goes to my fundraising efforts.
Week of Dec 19-25 Recap:
The weather in New England continued to be favorable (little/no precipitation). However we did have a very frosty 9 degrees F start on Monday morning. That left little ambiguity in my decision on "what to wear" - I went with a balaclava, head lamp, wicking long sleeve shirt, mid-layer shirt, windbreaker, gloves, shorts, running tights, socks & shoes. Kind of a lot to keep track of that early in the morning!
Total 41.3 miles this week, the most of the 6 weeks so far!
M: 4.4 mi 7:16/mi pace in the COLD
T: 7.7 mi tot 7:13/mi pace: 1.5mi warmup, tempo 3x {8min on, 4min recover}, 1mi cooldown. Tempo paces were 6:47/mi, 6:40/mi, and 6:21/mi. Negative splits continue in the tempo runs, good!
W: 9mi in 1:05 tot 7:18/mi. Final 4 were run at a faster pace, 7:10 then 3 miles in the 6:40's. This was one of those good runs where you know you're moving well and you're not thinking "when will I finish?". Felt real strong.
T: 5.4mi tot including 4x100m strides at the conclusion of the run
F: off
S: 15mi long run w/ increasing paces. 1-5 at 7:45-8:00, next 5 7:15-7:30 but ran one 6:54, final 5 7:00-7:15 plan but ran a few in the 6:40s
S: off (Merry Christmas!)
T: 7.7 mi tot 7:13/mi pace: 1.5mi warmup, tempo 3x {8min on, 4min recover}, 1mi cooldown. Tempo paces were 6:47/mi, 6:40/mi, and 6:21/mi. Negative splits continue in the tempo runs, good!
W: 9mi in 1:05 tot 7:18/mi. Final 4 were run at a faster pace, 7:10 then 3 miles in the 6:40's. This was one of those good runs where you know you're moving well and you're not thinking "when will I finish?". Felt real strong.
T: 5.4mi tot including 4x100m strides at the conclusion of the run
F: off
S: 15mi long run w/ increasing paces. 1-5 at 7:45-8:00, next 5 7:15-7:30 but ran one 6:54, final 5 7:00-7:15 plan but ran a few in the 6:40s
S: off (Merry Christmas!)
Summary after 6 weeks of training for Boston:
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