Weekly recap: 2/2 - 2/8

Total Runs: 4
Total Mileage: 48.8
Total Time: 6:32:01

This was a solid of week of training with a little vacation mixed in. The week started out well with a solid speed session that was a little too fast. It must have been the cold wind that made me want to get it over with as soon as possible. While it was fun to knock out 600s at sub 6 min pace, the overall benefit did not exceed the risk of injury. I need to be careful going forward not to push my speed/track sessions too hard.

I bumped up my long run (17 miles) from Sunday to Friday to accommodate our weekend Ski trip to Cannan Valley. The run went well and I was able to hold sub 8s after a couple warm up miles. The ski trip was a blast, but my legs felt it on Saturday and Sunday. Rather than risk anything, I bagged my recovery run on Saturday and took things easy on Sunday. Overall it was a great week of running and skiing.

Monday	02/02/09		Off	0:00:00	0.0
Tuesday	02/03/09		8 Miles w/ 5x600m (.33 mile) @ 5k pace w/ 90 sec recovery. Did this on the W&OD at night in the bitter cold with a nasty headwind during the odd intervals: 1. 1:55 (5:49 pace) 2. 1:51 (5:38 pace) 3. 1:57 (5:55 pace) 4. 1:53 (5:45 pace) 5. 1:58 (5:59 pace)	1:02:22	7.8
Wednesday	02/04/09		Easy Medium Distance Run on the W&OD. Very cold and windy. Didn't feel great until the final 5 miles. Ran the last 2 miles hard. Solid run but felt beat at the end.	1:29:49	11.4
Thursday	02/05/09		Off	0:00:00	0.0
Friday	02/06/09		Long Run on W&OD. Moved up from Sunday due to the ski trip. Felt solid. Warmed up the first few mile then ran 7:50s for the next 13. HR was in the high 140s low 150s.	2:20:56	17.6
Saturday	02/07/09		4 Mi w/ 6x100m Strides - Missed this workout. Was too tired to run after 6 hours of skiing.	0:00:00	0.0
Sunday	02/08/09		Medium Distance Run. Did this after the ski trip. Legs were tired so I kept things easy and ran in the low 8s with HR in low 140s.	1:38:54	12.0
Week 15 Totals				6:32:01	48.8