Training 9/7 to 9/13

9/7 Monday: 10 miles in 74 minutes

9/8 Tuesday: 12.9 miles in 85 minutes

3 miles warm up then hit the track for 2.5 miles in 13:07 (5:14 pace) 1 lap rest 2x2000m in 6:20 and 6:22 1 lap rest after each, 1200 in 4:00 (80 sec / lap), 1 lap rest, 4x400 69-70 sec with 60 sec rest. Did most of this work out with Jon Healey. Then it was off to the trails for 2.4 miles of cool down with Jon and Heather.

9/9 Wednesday: 9 miles in 67 minutes

9/10 Thursday: 9.3 miles in 70 minutes

I was suppose to run another 40 minutes later this day, but I decided against it. It was late and my knee had been acting up a bit.

9/11 Friday: 7.7 miles in 58 minutes

Did 6 x 20 sec strides after the run.

9/12 Saturday: 20.7 miles in 2 hours 11 minutes

Went to Plymouth for the Run to The Rock half marathon. Did 5 miles warm up 13.1 miles in 1:13:29 and another 2.6 miles warm down. See race report for all the details (Race report to be posted soon)

9/13 Sunday: 7.7 miles in 60 minutes

Real easy run with Heather. Legs actually felt OK. A little tight and heavy but no soreness at all.

Total: 77.3 miles

A really good week of running with a really good "race" on Saturday. The race felt very smooth and relaxed. Next week the mileage will drop a bit as I get ready for the Lone Gull 10K. This is a USATFNE Championship event. I hope to run a good race there and set a PR. (Sub 32:34).