Week 13 Training Recap: Jan 14 - 20

Short and sweet update here for the busy blogger & runner. 50 miles total. Second week of 50+, and hoping to keep a string of this going for a while. This would represent a change compared to my training last year that was solidly in the 40+ mi/week range with some 50+ weeks.

On Mondays I have been intermixing runnning with a few cross training exercises. My training partner Joe has been doing intervals work on mondays and for this we train in a neighborhood with some quiet (low traffic) loops. While he does intervals, I run a bit and then intermix the cross training. Wednesday was interesting - finishing a 10 miler in the snow and then helping a motorist who was stuck trying to drive up the hill in our neighborhood. Turned into a further expedition driving her back to her office where she could get more help.

M: 6mi with XT interleaved

• 1.3mi warmup, drills: high knee walks, high knees & leg extensions, skip with high knees, skip with high knees & leg extensions, sideways crossover shuffle walk, butt kicks, run w/ high knees 
• 6x 100m strides 
• run until 4.6mi, stop for some XT: squats, donkey kicks, clamshells, push ups & sit ups
• run home, then more XT. Selected exercises from Runner's World article "Give me 15"

T: 7.7mi tot including 4x 1mile repeats with 3:00 recovery between. Mile splits 6:30, 6:12, 6:13, 6:14
W: 10 miles (in a snowstorm!)
T: 7.8 miles, including 20 x 30 second uphill runs with jog recovery downhill
F: Off
S: 14 miles
S: 4 miles

Summary after 10 weeks of training for Boston