March 14th- March 20th

Mileage for the Year 2011
915 miles

Mileage for the week 3/14- 3/20
80 miles

3/20
20 miles

Had a real good long run this morning. I ran from the dome to the totem pole and back. It was nice to wear regular running shoes and see the road underneath me. Progressed from around 7 min. pace to 6:05 pace at the end. Felt better than I did all week on this run.

3/19
7 miles- recovery

Jumped on the mille before the wrestling tourney. Felt good.

3/18
14 miles (4am & 10pm w/ 6 miles @ 10K pace)

Easy 4 on the treadmill in the morning. Felt tired all day and didn't have a good evening workout. I didn't know if I was going to run a 10K time trial or break it up. Ended up doing the following and it didn't feel that easy.

2.5 mile warm-up

2 miles @ 5:25, 5:25
2 min rest
1 mile @ 5:25
90 sec. rest
1 mile @ 5:23
90 sec. rest
1 mile @ 5:25
90 sec. rest
1 mile @ 5:22

1 mile cool down.

Not what I wanted to do, but at least I got some quality while I wasn't feeling good. Figting a stomach bug all week. Yuck.

3/17
6 miles- recovery

Nice and easy like always on these runs.

3/16
14 miles

Ran a progressive run on the treadmill. Needed something flat because my ankle has been bothering me a little. Started at 7:30 pace and progressed down to 6:07 pace at the end. Felt easy.

3/15
12 miles (4am/8pm w/ 5 x 800m @ 5K pace w/ 90 sec. rest)

Ran an easy 4 miles during lunch. After school I headed to the dome for some VO2Max work on the track.

3 mile warm-up
5 X 800m @ 5K pace w/ 90 sec. rest (2:29, 2:30, 2:31, 2:31, 2:30)
2+ mile cool down

3/14
10 miles- recovery (6am/4pm)

Nice and easy. Legs tired in the morning, but felt better on evening run.