Sunday, January 21, 2007

Recovery

Ran 12.4 miles @ 8:36/mile pace.
Paved and dirt roads.
Very hilly.
Weather: upper teens to start, lower 20s to finish. Sunny.

Very pleasant run today. The wind was practically non-existent, which was a nice change from yesterday. While temps were cold out, I was properly dressed and felt very comfortable.

Goal today was recovery. I didn't have to remind myself to put on the brakes, as the slow pace came naturally, given the last two days. Having said that, it also felt very easy. I even debated going further at the end of the run, but decided to stick with the original plan of a little over 12 miles. Even on the hills, I felt great and I just enjoyed the run, never feeling tired or beat up. Good signs.

Recapping the week:
Mon - 0
Tue - 7.5
Wed - 6.3
Thu - 0
Fri - 14.3
Sat - 20.1
Sun - 12.4

Total = 60.6 miles

Notes on the week: Crappy start, strong finish.

On an unrelated note: GO PATRIOTS!

5 comments:

Mark said...

Strong finish to the week. Any thoughts in how your next two weeks are to shake out? Is there a taper in the works for Hyannis?

Jamie said...

That's a good question on the two weeks. I'm open to suggestions. General plan is to try to get in around 17 miles a week at MP and a long run for the next two weeks.

As for the taper, I'm giving myself three weeks, which seems to work well for me. It'll begin on February 6th. Haven't worked out exact details for that stretch yet.

Love2Run said...

No wind? Which part of Maine are you from? Go Pats!

Mark said...

This week: 3-4x 1600 at MP with 3 mins. recovery, MLR of 10-13, Race a half-marathon.

Next week: 2x (4x800m) at 10k pace with 90 sec recovery and 5min. between sets, tempo of 3x 15 mins at MP with 5 mins. recovery, LR of 20-23.

So, that's three key workouts each week. It's up to you which days you fit them in. Typically, they are on Tuesday, Thursday and Sunday respectively.

Then start your taper for three weeks

Marc said...

Yes, a very nice finish to the week. Too bad the Pats couldn't say the same.