August 22nd- August 28th "Lost Lake"

Mileage for the Year 2011
2155 miles

Mileage for the week 8/22- 8/28
70 miles

8/28
8 miles

Easy recovery pace. Ran to Dearmoun and back with extra loop. Legs tired and heavy from yesterday. It was nice to get them moving a little today. 3 weeks until Equinox.

8/27
18 miles (Lost Lake- 1:48:40 for 8th place)

I had a 2 mile warm-up. The temps were great with a light rain, but sections of the course were pretty slick with my shoes. Had to slow a little. Temps made up for it though. Still need to get better on the uphill section. Should be able to run the whole thing without power walking. Ran up top pretty good and the downhill. Overall I'm happy with the performance. Fun race.

8/26
6 miles

Easy recovery pace on the treadmill after school. Lost Lake tomorrow!

8/25
9 miles

Ran from south after school. Ran my figure 8 with an extra mile. General aerobic pace.

8/24
6 miles

Recovery pace. Felt good.

8/23
10 miles (5 x 1000m @ 5K pace w/ 2 min. rest

3 mile warm-up w/ some striders
5 x 1000m @ 5K pace (3:15, 3:12, 3:14, 3:14, 3:13)
3.5 mile cool down

Felt really comfortable during the intervals, so I think I was on correct pace. I was fully recovered in under 2 minutes. Averaged about 1:45-1:50 rest. Now I have 3 pretty easy days before the race saturday.

8/22
13 miles

I ran my Boston Prep route backwards from South today. I felt really good in the legs and averaged about 6:35 pace for the entire run. Lost Lake race on Saturday.