Total Runs: 5
Days Off: 2
Treadmill Miles: 6.0
Total Mileage: 48.8
Total Time: 6:20:36
This was a very solid week of training. The week started off well with solid recovery from last week's 20 miler. The mid-distance run on Wednesday was very tough due to bone chilling weather on the W&OD. The key workout was Sunday's 15 mile marathon-pace time trial (noted earlier). Next week is recovery as I transition to more speed work.
| Monday | 01/12/09 | Off | |||
| Tuesday | 01/13/09 | Easy Run on the W&OD. Felt fresh going out and ran steady at 8:00 pace. Legs were too fatigued from Sunday and my HR stayed in the low 140s. | 0:52:43 | 6.6 | |
| Wednesday | 01/14/09 | Easy Medium Distance Run. Ran out on the W&OD to Rt. 28 and back. Brutal cold and windy. Last half was really tough and HR crept up a bit at the end. Overall averaged right on 8:00 pace. A solid effort that left me tired. | 1:52:24 | 14.0 | |
| Thursday | 01/15/09 | Recovery Run on treadmill. Kept things easy at 8:30 pace and felt relaxed the whole way. | 0:51:06 | 6.0 | |
| Friday | 01/16/09 | Off | |||
| Saturday | 01/17/09 | 7 Mi w/ 6x100m Strides on the W&OD. Very cold out but felt OK. Started easy and settled into 8:00 pace. Strides felt good but the cold limited my speed. | 0:56:57 | 7.1 | |
| Sunday | 01/18/09 | 15 Mi w/ 12 Mi @ marathon pace. Breakthrough run. Felt great from the start and settled into 7:05 pace. Stayed consistent with average HR of 155 | 1:47:26 | 15.1 | |
| Week 12 Totals | 6:20:36 | 48.8 | |||
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