Sunday, October 2, 2011

Training the Week of 9/19/11

9/20/11 - Still sore from Sunday's run and wasn't too motivated.  Did my usual 6 mile loop in 45 minutes.
9/21/11 - Cove run - 4 Gorge, up the 1000ft climb to the Drop, tuck a way, comet and out on the road for a 7.6 mile loop.
9/23/11 - Track workout V - Did a 3 mile trail warm-up and then a few 100s of butt kicks and knee lifts.  1 mile with a 400m RI (5:53), 2 x 1 mile with a 800m RI (6:00 and 5:54), 2 x 800m with 400m RI (2:54 & 2:53).  Felt pretty good.  It was raining hard the whole workout.
9/25/11 - 20 miles of trail and road running.  Since last weeks long run didn't go too smoothly due to the boring effect road has on me I decided to hit the trails for this weeks run.  Started at the Star Trail parking lot and ran the Mill Mountain Mayhem 10k course, headed out to Chestnut Ridge on the Woodthrush Trail, did Chestnut Ridge Loop CCW, back on Woodthrush and then finished with 4 miles on the Greenway.  When I  got back to the parking lot I changed my shoes and did the 4 miles on the greenway in 6:45ish miles.  Felt good and was happy to have something left for the greenway.  This run was much more to my liking.  The whole 20 miles was run at a 9:00 min/mile  pace.
43.3 miles of running.

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