Saturday, January 17, 2009


Really seemed to take a few steps up the ladder this week. Less fatigue, lighter legs and a good attitude. Good times.

15 miles, 7:14 pace
Sleep: 5.5h 4/10
Legs: 8/10
Weather: 45 degrees
Notes: Easy long run over hills with Scott. Felt very good the whole way.

10 miles, 1h05m
Sleep: 7h 7/10
Legs: 9/10
Weather: 44 degrees
Notes: 7 mile steady state-type run on the track. I discussed this with Mystery Coach beforehand, since I was hoping for a longer run at quicker paces to start mentally preparing for the 10K later this month. Each 1600m split has 2 seconds added to it to estimate mile paces: 5:49, 5:47, 5:48, 5:45, 5:45, 5:47, 5:45. Felt very good after 5 miles or so, much better than any run like this since the marathon.


Mike said...

Great run Mike. Good luck in the 10k!

Chad in the AZ Desert said...

Looks like you are really making good progress. It's amazing how positive attitude can make everything so much easier. Good job!