Track Week 3 - 1/21-1/27

This week went good.  I was back up at 87 miles after a couple of lower mileage weeks.  We only did two hard workouts and didnt race this week.  The first one I made pace but didnt feel the greatest.  Our second workout went great though.

1/21 - It snowed again last night, but luckily most of the roads were cleared for my run.  I was the only person to show up for early practice, so Coach had me go 90 minutes and then swim for another 20 after.  I basically just ran generic then when I hit Lions Club Rd I turned right and took that all the way out to 72 and back up 72 to Forum.  From there I ran down to 18th Street and did a couple mini loops on my way back to multi to make it to 90 minutes.  When I got in the pool for the swim I felt really slow since I hadn’t swimmed in a while.  The swim definetly made it harder to do weights after though.  Once the weights were done I soaked in a hot bath with some soapy solution and 104 degree water for about 15 minutes to hopefully get my legs feeling better this week.

Total 13 miles, 110 minutes

1/22 - Today was just easy mileage.  I did 30 minutes in the morning at about 6:30 pace with Boston.  In the afternoon Hurf, Joffroi and I did college hills at a relaxed but not slow pace.  I took about 51 minutes to finish it.

Total 12 miles, 82 minutes

1/23 - We actually went over on our morning run for the first time in a while.  Me and Joffroi ran too and from practice, and did a 32 minutes run in the middle.  We ran around Ber Juan Park and then through campus to add a little time.  It totaled a little over 45 minutes.  The afternoon was a good workout.  I was towards the back of our group of 4 guys for most of the repeats, but that because I was trying ot stay close to pace and ran them all under pace still.  We did 3×3 miles on 3 minute recovery at 16:30-17:00 pace.  My actual times were 16:23, 16:30, 16:16.  I was real happy with how I ran and glad that I was able to stay under control the whole way.

Total 20 miles, 126 minutes

1/24 - My knee was pretty sore for some reason today, so both my runs were pretty bad.  I did 84 minutes in the morning withConrad, then ran Green Acres in the afternoon.  Hopefully I’ll feel better tomorrow.

Total 17 miles, 121 minutes

1/25 - I went for a nice 6 miler in the morning with Joffroi.  My knee is starting to feel good again after icing and heating the past couple days.  In the afternoon I ran Quail for the first time in a few months.  Its a nice loop, but really hilly.  Today was a good recovery day while still getting in some quality mileage.

Total 13.5 miles, 92 minutes

1/26 - I finished off the week with a real good workout.  Coach sent me, Kurt, and Joffroi to run our workout by ourselves, and we were a little off on the 3rd split but we think the others were at the right spot.  It was a 5 mile negative split run.  Our splits were supposed to be 5:40 -10 seconds per mile down to 5:00.  My splits were 5:35, 5:31, 5:17, 5:28 and 4:59.  I ended up running a total of 13 seconds slow, but felt really good and strong on the run.  The best part of the run was that our warm up and cool down were about 1.5 timese as long as the actual workout.

Total 11.5 miles, 70 minutes