March 21st- March 27th

Mileage for the Year 2011
1006 miles

Mileage for the week 3/21- 3/27
91 miles

3/27
21 miles (2 x 2 miles @ Tempo, 9 miles @ 6:35 pace, 3 mile Tempo)

Last hard long run before Boston. I felt really good during this workout and it was pretty easy, except for the pain in my left quad. I got kneed during wrestling practice this week. Need to stay off the mat and be smart the next couple weeks.

Workout:
3 mile warm-up with 6 striders
2 x 2 mile Tempo (5:28, 5:28) 1 lap jog (5:30, 5:31)
9 miles outside @ 6:35 pace
3 mile Tempo (5:32, 5:31, 5:27)
1 mile cool down

3/26
7 miles

Easy effort before the wrestling tournament.

3/25
8 miles (8 x 100m striders)

General Aerobic effort during lunch with strides. Feeling great lately.

3/24
19 miles (15am/4pm)

Ran the totem run a couple of times in the morning. Nice to run on dry roads and I felt pretty strong. Some good hills and had a head wind in one direction. Nice and easy 4 in the evening before wrestling. Definetly tired on that run.

3/23
16 miles (4am/12pm w/ 6 x 1200m @ 5K pace w/ 2 min. rest)

Ran the morning run on the treadmill during lunch. Worked on the VO2 Max at the dome on the track after school. Felt a lot better and hit my splits perfect. I knew I was sick last week, because the 5K pace felt easier then the 10K stuff last friday.

3 mile warm-up
6 x 1200m @ 5K pace w/ 2min. rest (3:50, 3:51, 3:51, 3:50, 3:52, 3:50)
5 mile cool down.

3/22
10 miles- recovery (6am/4pm)

Same as yesterday, but felt a lot better.

3/21
10 miles- recovery (6am/4pm)

Super easy recovery pace on the treadmills today.