March 9th- March 15th

Road to Boston Week #13

Mileage for the Year 2009
850 miles

Mileage for the week 3/9- 3/15
91 miles


3/15
20 miles (15 @ Marathon Pace)

I had a super workout today. I felt very strong! Here it is:

3 mile warm-up

15 miles @ MP
mile 1: 6:07
mile 2: 6:07
mile 3: 6:07
mile 4: 6:03
mile 5: 6:03
mile 6: 6:03
mile 7: 6:00
mile 8: 6:00
mile 9: 6:00
mile 10: 5:56
mile 11: 5:56
mile 12: 5:56
mile 13: 5:52
mile 14: 5:52
mile 15: 5:52

2 mile cool down.

3/14
7+ miles

Nice and easy effort to Dearmoun and Back. Nice and sunny out, but a little breeze on the way back. I believe it is 25 above outside.

3/13
16 miles (12am/4pm)

A couple of great runs today. I felt really really good running my hilly boston route this morning. Then this evening I did a super easy 4 miles on the treadmill.

3/12
10 miles (6am/4pm)

A couple of super easy recovery runs on the mille.

3/11
15 miles

I ran the Boston route today and added 3 miles immediately after on the treadmill. I felt really strong the entire run. I ran the up and down hills pretty hard.

3/10
12+ miles

4 mile warm-up
6 X 1000m @ 5K pace (3:15) w/ 2 min. rest
4 mile cool down

Felt really good and in control during the 1000's.

3/9
11 miles (6am/5+pm)

A couple super easy recovery runs today. First 6 on the treadmill in the morning and the last 5+ outside in the evening. Felt good.