Sunday, January 3, 2010

Week 34

Monday Dec 28
12 miles, 1:23min, long hills

Tuesday Dec 29
AM 12 miles, 1:23min, drills, strides
PM 5 miles, 34min, hurdles

Wednesday Dec 30
AM 5 miles, 33min, drills
PM 12 miles, progression, 1:10min, core, hurdles
6:58-6:49-6:39-6:26-6:14-6:03-5:45-5:33-5:21-5:08-4:54-4:44

Thursday Dec 31
12 miles, 1:26min, hurdles, strides

Friday Jan 1
AM 5 miles, 33min, drills
PM 13 miles, 1:30min, 15x short hills

Saturday Jan 2
10 miles, 60min, last 2 miles in 10:35

Sunday Jan 3
18 miles, 1:59min, last 10 miles 61min, core

Total: 104 miles

I'm finally back in Lowell. This week concluded a strong 7-week of a mini base. Mileagewise I went 80-93-96-96-99-100-104, for long runs I went 16-16-17-17-18-18-18 and for my 12 mile progression runs, I improved the last 3 miles from 15:30 to 15:06 and now 14:46 this week. Not so sure where my speed is since I haven't done much, but I'm sure the strength should be able to carry me through these first few races. Hopefully the drills, hurdles and core work will have my body ready to fire this week when I head up to the Dartmouth Relays.