Week #11 2012 - March 12-18

Mon 3/12 - 5 miles before practice.  2 miles over hurdles (3-4 per lap), then 2.5 miles on roads.  2 miles wu, calves, leg swings, 4 x striders, 1.5 miles (6 laps) of Flying 40's (12 total), 1/2 mile cool down. (Team pics).   Legs - lunges, wall sits, waterpumps.  (9 miles)

Tues 3/13 - 5 mile morning loop relaxed with Sheehan (33:30).  Then 9.5 miles easy to Fremd and back with girls.  Ran back and forth to different groups and ahead at times.   Got in miles, but nothing too intense for the day. Parts of run near/under 6:00 pace.   (14.5 mile total)

Wed 3/14 - 4.5 miles steady before practice.  2 miles on turf with Lincoln, Singh, Campbell, & Slora.  Couldn't get in much running with varsity workout and JV meet at RM right after.  Very warm day (upper 70's and sunny).  (6.5 miles)

Thur 3/15 - 4 miles before practice on campus loop.  Then to Deer Grove for 25 min run and back.  About 7-7.5 miles at Deer Grove.  (upper 70's...crazy)   (11.5 miles total)

Fri 3/16 - 4 miles steady before practice.  2 miles on turf.  Striders & drills.  10 x 200m with descending rest (60-60-50-50-40-40-30-30-20).  Ran all in 30-32.  Felt fast for once this year.  Legs felt good, smooth and relaxed.  1 mile cool-down.  4 x 30 fly with JV sprint crew.  Upper 70's again.  (7 miles)

Sat 3/17 - Missed AM alarm to meet with Sarah Mac for early run before MSL indoor meet.  Super bummed and felt really bad.  Got there late and started running to find her.  Got in maybe 4.5 miles total, then had to get ready to leave.  Did get to talk before we left.  Plus for the day was great performances at MSL meet.  Tess went 2:15, 5:07, and split :59.4 for wins  (4.5 miles)

Sun 3/18 - Steady run after sunset.  Shorts and no shirt.  Amazing weather we've been having.  50+ minutes.  (8 miles).

Total miles for week = 60 miles.  Little off what I hoped for the week.  Saturday's gaff cost me a good solid run.  Continue to feel good.  Health is good, no major aches or pains, just nice to have strung along 11 solid weeks of running.  Just read a great blog this week where a guy talked about the key to successful running and it ended with this equation....TIME/DISTANCE RUNNING x CONSISTENCY = GREATNESS.  It's so true.  If you can string together some solid weeks, months, and even years you can do some amazing things.  That's what I'd like to do again.  Feel like I'm at least heading in that direction.