Week 3: 1/16 - 1/22

Monday: 8 miles solo on the Shawsheen river trails. Crunches, medicine ball drills, pull ups, push ups.
Tuesday: 10.5 with 2x9 minutes at threshold pace on a rolling, snowy course. Slipped around a bit out there and my calf/achilles is a tad sore.
Wednesday: 11.5++ / 85 minutes with Chris Mahoney primarily on trails with a few miles on the roads. Pace was conversational, last few a bit quicker. Definitely a nice run!
Thursday: 11.1 / 73 minutes with Brandon Newbould in Exeter. The first mile or so was super icey and took roughly 9 minutes... warmed up 5.2 or so miles and then went 3' on, 2x2' on, 3x1' on with equal rest. Mile splits were 8:36, 6:58, 6:40, 6:22, 6:20, 5:48, 5:49, 6:05, 6:05, 6:32, 6:49, xx. Felt pretty good out there today.
Friday: 8.1 / 55:40 starting to get the hang of this morning running thing. I used to absolutely despise running in the morning and could rarely get more than a hobbled crawl out of myself. Today I met up with Matt Germain for a nice snowy run in Andover. We started out with an 8 minute mile but quickly fell into the 6:40s and kept it there for the run. Calf is good, left hip tight. Rolled out and stretched after. Considering a slow double around 1pm.
Saturday: 8 miles on snowy trails and roads. Had to reign back a little bit in light a small surprise on the schedule. I got a free number (normally $45!) for Boston Prep tomorrow and although I'm not "racing", I plan to put in a good hard effort over the last 6 miles of the course. Hopefully see some familiar faces there tomorrow morning!
Sunday: 18.5 miles with 16 being the Boston Prep 16 miler held in Derry, NH. Report to follow... 


Total: 76.5 miles with one light workout, one slightly heavier, and a really solid race to cap off the week. This coming week's focus will be recovery with perhaps a light workout on Wednesday and maybe something harder over the weekend if all systems are go. Count-down to Amherst and the 2012 Grand Prix Series has begun!