" It's at the borders of pain and suffering that the men are separated from the boys."
- Emil Zatopek


Tuesday, March 3, 2015

Week of 2/9 to 2/15

2/9 Monday: 8.0 miles in 63 minutes

Easy running on the treadmill at home.

2/10 Tuesday: 8.0 miles in 60 minutes


Easy treadmill running at work.

2/11 Wednesday: 9.0 miles in 61 minutes

3 miles warm up with a few pick ups / strides then right into 3 x mile with 1/2 mile jog between. All miles done at 5:18 (approx 10k pace). Felt solid, but not great.

2/12 Thursday: 11.0 miles in 75 minutes

Treadmill progression run. First 6 miles easy then right into progression from 6:35 pace to 5:56 pace over the next five miles.

2/13 Friday: 5.0 miles in 39 minutes

Recovery run on treadmill at home.

2/14 Saturday: AM: 10.0 miles in 68 minutes  PM: 4.5 miles in 38 minutes

AM: 4 miles easy warm up with a few pick ups / strides then right into 4 miles at 5:36. 2 miles easy cool down. Pace felt fast at first, but then i settled in.

PM: Snowshoe run in the East Boston Camps. Trails in great shape!

2/15 Sunday: 15.0 miles in 1 hour 56 minutes

Long run on the treadmill at home......boring.

Total Miles: 70.5 miles



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