Week ending 9/17/11 66 Miles

Sunday:     Easy 7 miles. (46:18)  HR way high for last 3 miles (168-170)…. too much caffeine i think
                HR 115-120 for rest of run
Monday:      Easy 11 miles. (72:40)  out/back chester creek:  avg HR 123,  pace 7:00 – 6:13 pace

Tuesday:   Treadmill.   12 Miles w/ (2x1.5mi Tempo, 2x800 Int, 1 mile Tempo, all w/2min recovery jog)
                 1.5 miles 5:07 pace (avgHR152/max158) 2 min jog
                 1.5 miles 5:07 pace (avgHR157/max163) 2 min jog
                 800 in 2:23 (avgHR 156/max169) 2 min jog
                 800 in 2:21 (avgHR 162/max171) 2 min jog
                 1 mile 5:07 (avgHR 159/max 163).     
                       
                       Massage w/ Katie afterwards did not feel good at all.      Night time, travel to DC.


Wednesday:   In DC.  easy 8 miles (60min)    Easy w/ Monica around DC mall and title basin…

              

Thursday:  In DC.  Easy 10.75 miles (76:46)  hot and humid… first 2.5 miles easy w/ monica down to canal.  out 40
                       minutes/back 37…   2 x  (4×40sec pace/1:20 easy)   … 8 pickups total


Friday:  In DC.  Easy 6 miles (44:24)


Saturday:   In College Park.  Easy 7 miles.  (52:37) w/ monica for 5 miles...4 × 20 sec light strides…felt good by       
                       end of run.

Good week.  Felt like I really needed to rest.  In retrospect, I think I went a little to hard during Tuesday's workout.