Week #10 2012 - March 5-11

Mon 3/5 - 5 miles steady before practice.  (6:20 to 6:00 pace).  Steady long run with girls to Fremd.  Bounced back and forth amongst groups.  Finished last 3 miles with boys.  10 miles.  good pace 7, 8, 9.  (15 miles total for day)

Tues 3/6 -  Steady run to Twin Lakes and back, plus loop (6 miles) before practice.  Then 1 mile during girls warm-up.  Rough day.  Really windy and I was really tired today.  (7 miles)

Wed 3/7 - 1 mile steady, 2x (5x 150m in :23-:24) with jog straight back (approx. :50), walk after #5.  1/2 mile on track (3.5 miles).

2 miles to Deer Grove + drills.  10 x Pavilion Hill(jog rest) / 800m at tempo (2:29) / 10 x Hill / 800m at tempo (2:30).   1.5m cool-down.  (7.5 total)   (11 miles total for day)

Thurs 3/8 -  Planned a tempo run today, but had to squeeze it in before practice.  Didn't have much time.  Headed to the track...half mile steady before swiftly upping the pace.  5:54 (sort of a build up mile), then went 5:25, 5:20, 5:19, 5:17.  Ran clockwise.  Cold (upper 30's) and windy.  Got locked into :80's and just stuck it there.   Tough day, but felt fairly controlled.  Honestly the biggest relief was I felt 100x better than two days ago.  No way I thought I'd be able to do this today a couple days back.  Just shows how quickly things can change.

Hit Stark with the girls, plus 1 mile on track for cool-down.   4x strider & hurdle drills.  (10 miles total)

Fri 3/9 - Easy to steady run. 52:30.  Alemars extended through Deer Grove West.  Felt pretty stiff in the early going after yesterdays rushed Tempo, but good after a couple miles.  (8 miles)

Sat 3/10 -  2 mile warm-up & drills.   16 x 400m with 100m jog (approx. :30 sec.).  Ran all in :74-:76, most in :75.  Cool (30's) and windy.  Felt harder than I had hoped.  Not much sleep after late night at York.  1.5 cool-down.  (7.5 miles)

Sun 3/11 - Got in a quick run after dinner, pretty late in the evening.  (5.5 miles)

Total Miles for Week = 64 miles.  Right near my top mileage week of the year.  Feeling good.  Tired at times, as expected.  Need to get in more planned, consistent workouts.  Otherwise, very happy with my progress to this point.