Sunday, October 11, 2009

Week 22

Mon Oct 5
AM 5 miles, 33min
PM 10 miles, 58min, drills, strides

Tue Oct 6
AM 5 miles, 34min
PM 12 miles, workout: Progression at Nashua Trails: 12750m in 41:19/2125m each lap
Lap 1- 7:31 (5:41 pace)
Lap 2-7:05 (5:21)
Lap 3-6:48 (5:08)
Lap 4-6:48 (5:08)
Lap 5-6:40 (5:02)
Lap 6-6:27 (4:53)

Wed Oct 7
AM off (sick)
PM 10 miles, treadmill, 58min (4:30 last mile)

Thu Oct 8
12 miles, 1:10min, 12x short hills

Fri Oct 9
AM 5 miles, 34min
PM 10 miles, Davis road, 58min, drills

Sat Oct 10
AM 5 miles, 34min
PM 10 miles, Davis road, 62min

Sun Oct 11
18 miles, 1:55min

Total: 102 miles

Another solid week. The progression run was better than Iexpected. It was the first time I've done a 6-lap progression at Nashua. Back in June I did 4 and was hurting a little. Then in early September I was only able to do 5 laps and now in October I am doing 6 laps at a faster pace than the other runs. I feel like my fitness has progressed a lot since the CVS 5k and can`t wait to test the legs again at Mayor's Cup. Next week I will do another progression run at Nashua. I think these progressions are a key to why I feel so much stronger this year compared to last year. Anyway, congrats to UML xc for winning another New England title (3rd time in last 4 years). The team had 6 guys under 25:30. Out of those 6 guys, only 1 of them had PR of under 26:10 at the same course coming into the race.