02.17.14 - 7.1m - 9:24 avg pace - after a big week last week a much needed recovery run on the mill this morning to kick-off the week.
02.18.14 - 11.6m w/3x2m@HMP w/800 rec - another run on the mill. Legs felt good today for one of my favorite workouts Splits if 7:05, 7:03, & 7:02.
02.19.14 - 6.3m - 8:55 avg pace - probably one of my more enjoyable runs in awhile even for a recovery/easy run Just enjoying running outside again in decent temps.
02.20.14 - 13.4m w/9m@MP - 7:23 avg pace - Could it be 2 days ina row outside running? Really wanted to get MP run outside today. Started warm-up and slipped on some black ice made me decide MP portion at least was going to be on the mill with w/u & c/d to and from Y. Like my last few MP runs treat them like a wave tempo alternating pace every few minutes from 7:13 to 7:25. Felt really strong for 9m.
02.21.14 - 8.3m - 8:37 avg pace - weather decent again today so took it outside again. Black ice not an issue on a easy day. Started out at a recovery pace and finished up at a easy pace. Splits kinda all over the place today, but just good to be outside running.
02.22.14 - 18.1m LR - 8:09 avg pace - decided to do my LR a day early since weather was nicer than Sunday would be. Ran a good portion on the Chambersburg Half course. LR at a good consistent moderate pace for first 12m and hit some nasty headwind last 5-6m and a tougher to finish off. Still pretty happy with a solid run getting 18 miles in under 2:30.
02.23.14 - 12.3m - 8:09 avg pace - shorter run today ormore like a MLR for 12 miles with some more miles on Cburg course. Legs felt good althogh a bit fatigued from 18 yesterday especially on some of the hills on Springview. Solid run to top off week though.
77 miles for the week for Week 9. A new weekly mileage PR and right whereI want to be training-wise with 5 weeks till Ocean Drive.
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