Week #9 2012 - Feb 27-Mar 4

Mon 2/27 - 2 miles solo (6:13/5:54) before practice on track to check for snow and assess leg.  Felt pretty good.  3 miles with girls, then to track.  Did 8 x 800m at threshold pace - 2:37, 2:37, 2:36, 2:37, 2:36, 2:35, 2:35 with :40 recovery. (Threshold pace for 4:23 mile).  Felt very relaxed and easy the whole way.  Could have pushed a bit more, but didn't want to test leg too quickly. 1.5 mile cool-down with JV group. (9.5 miles)

Tues 2/28 -  Solid eight mile run at lunch.  23:50 out (Around 6:00 pace 1-3, 5:50 mile 4), 22:12 on return (5:50, 5:32, 5:31, 5:19 last mile).  Felt pretty good and decided to push a bit, pretty relaxed most of run, had to work the last 1/2 to 3/4 of mile as I wanted to keep pace going.  (8 miles)

Wed 2/29 - Steady 5 mile (morning loop) with Sheehan.  4 miles to Community and back, plus one mile on track.  4x striders. (10 miles)

Thurs 3/1 - During lunch break.  2 mile warm-up. 2x stride/leg swings/2x stride/hurdles drills/2x stride.  3x (3 x 300m) with 100m jog (approx :40 sec) & 300m set rest (approx 2:00).    First 2 of each set at 1600m pace, with pick up on 3rd.    Set 1 - 50.2, 50.8, 47.6    Set 2 - 50.2, 50.0, 47.8    Set 3 - 50.3, 50.5, 47.6   (:50 is about 4:28-30 pace / :47 is 4:12-4:14 pace).  2 mile cool-down.  Definitely not as relaxed as I had hoped, but really wasn't sure how it would feel as this was by far the fastest effort I've done this year.  Got a long ways to go when it comes to being able to run fast comfortably.  Solid start.  Mid 30's temp...light winds.    (6.5 miles).

4 miles on GBE track before meet started.  Low 6:00 min to 5:50.  (4 miles)  (10.5 miles total for day)

Fri 3/2 - 4 miles steady before practice.  Easy 5.5 to Frontier and back with girls.  Snow got heavy on return.  Easy recovery day overall.  (9.5 miles)

Sat 3/3 -  Snowed over night so workout plans had to be adjusted to Mill Valley.  Planned tempo 800's, but broke them up with varied up-hill pickups up Mill Valley with medium effort 800m downhill.  2.5 mile warm-up / 3 sets of 800m / 2 cool-down.  Windy and cold.  (8 miles)

Sun - Took day off to spend time with family.  Family b-day for Johnny at JJ Twigs.  (0 miles)

56 miles for week.