March 23rd- March 29th

Road to Boston Week #15

Mileage for the Year 2009
1016 miles

Mileage for the week 3/23- 3/29
90 miles
3/29
20 miles

Did the whole workout at the dome due to Volcanic ash.

3 mile warm-up
2 X 2 miles @ Tempo w/ 400 jog in between sets
7 mile run (avg. 6:45 pace)
3 mile Tempo
3 mile cool down

Total: 20 miles

3/28
11 miles (6am/5pm)

A couple easy easy recovery runs today. Ash finally fell down on Anchorage a little in the evening from Mt. Redoubt. Hopefully I'm not stuck inside on the treadmill for a long time.

3/27
7 miles

It's all I had time for today. Ran it on the mille. General Aerobic effort.

3/26
17 miles (13am/4pm)

Legs a little sore after yesterday's workout. Ran the Boston loop in the morning and felt really good. Did the 4 miler in the pm on the treadmill and felt pretty tired in the legs.

3/25
12 miles (6 X 1200m @ 5K pace w/ 2 min. rest)

Tough Tough Tough workout today. Ran with Jerry.

3 mile warm-up
6 X 1239m @ 5K pace w/ 2 min. rest (5:08 mile pace or 4 min. for 1239 meters) Our indoor track is actually 413 meters around.
4 mile cool down.

3/24
11 miles (6am/5+pm)

Another double recovery day. Ran 6 in the am on the treadmill and 5+ in the pm outside to Huffman and back. Gorgeous day and acutally 40 above. Definetly lifted the spirtis up.

3/23
10 miles (6am/4pm)

Real easy today. Both runs were recovery effort on the treadmill.