Sunday, November 11, 2007

Base Training, Week 4

First of two build-up weeks, and the one in which I hit my average so far this year.

Week 4

Sunday, November 4: 9 miles long (9.1 miles in 1:23:58 > 9:14/mile)
Monday, November 5: 3 miles GA (weights) (25:38 > 8:33/mile)
Tuesday, November 6: 3 miles easy (27:50 > 9:17/mile)
Wednesday, November 7: LT workout, 5 miles total (weights) (5 miles easy in 47:16 > 9:28/mile)
Thursday, November 8: 3 miles easy/GA (28:31 > 9:34/mile)
Friday, November 9: off (weights) (7.93 miles in 30:00 on stationary bike)
Saturday, November 10: 10K race (8 miles total) (10K in 48:32 > 7:49/mile, 2 wu/cd in 20:00 > 10:00/mile)
Target: 30 (31.3)


All in all a very successful week. Here's the week to come:

Week 5

Sunday, November 11: 10 miles long
Monday, November 12: 4 miles GA (weights)
Tuesday, November 13: 3 miles easy
Wednesday, November 14: LT workout, 8 miles total (weights)
Thursday, November 15: 3 miles easy/GA
Friday, November 16: off (weights)
Saturday, November 17: Ryan Shay Memorial 5.5 Mile Run
Target: 33.5


Today I ran 10.49 in 1:39:46 (9:30/mile). Here's a picture of the giant pancake that Mark made for me when I got back:

=D
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