Monday: 6 miles am (45 min) real easy from the apartment. 4 miles pm easy again (28 min) but feeling much better from Sunday's effort compared to this morning. light core work at night. 10 total.
Tuesday: 9 pm easy mostly on awesome trails from the new apartment. I can't believe the network I found this afternoon... unbelievable stuff right in my back yard. 3 pm with Brandon and Whirlaway guys after coaching. 12 total.
Wednesday: 11 pm on the roads of Andover. I picked a hilly looking 10.7m loop on gmaps and went after it today. 64:10 for the 10.7 and then jogged 5 minutes down the road to loosen up and call it 11. I wouldn't say I felt great today but my breathing was controlled and I worked on keeping my stride efficient, one of the lessons learned from the 30k last Sunday.
Thursday: Met up with some CMS folks and ran the Thursday night fun run, this time equipped with my brand new Garmin 305. I had never run with a HRM or GPS before and it was pretty cool to have splits automatically taken throughout the run. I found it interesting that there was almost no difference in my HR with a mile at 6:00 and a mile at 5:40, 177 bpm compared to 179. I warmed up 4 miles, ran the 3 mile course in 17:50 and cooled down 2.5 for a total of 8.5 on the evening. Today was basically an intentional rest day and I should be ready to roll for a 5m tempo tomorrow.
Friday: 10 miles total with 5 mile tempo in 28:45 with Ken in Amesbury. Felt great today. It's about time 5:40's felt comfortable again! I wore the Garmin and my HR stayed steady at 177 throughout. Is 177 high? I should probably do a max test or something, but I'd guess I can get into the 190's mid-sprint.
Saturday: 8 am 60 minutes on trails in Andover. Felt great out there, holding back all the way and getting excited for tomorrow's long run. I may double 6 tonight.
Sunday: 20 miles steady with last 4-4.5 at 5:50 pace to see how the legs would respond. Ran with a group from the Bedford Depot. Great run, felt strong and relaxed.
Total: 79.5
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