November 2013

November 2013

1 Fri. 5.93mi in 49:26 (8:18/mi)

2 Sat. No run.

Miles for week:  36.3mi

3 Sun. 10k. 6.2mi in 36:12 (5:50/mi) + 5th overall.  Not fully recovered from the marathon.

4 Mon. No run.  A few easy sprints with the track group.

5 Tue. No run

6 Wed. No Run.

7 Thu. 9.61mi in 1:19:09 (8:13/mi)

8 Fri. 7.29mi in 46:07 (6:19/mi)

9 Sat. No run.

Miles for week:  23.2mi

10 Sun. 10.12mi in 1:05:53 (6:29/mi).  Felt great.

11 Mon. 6.09mi in 37:51 (6:13/mi).  Still felt pretty good.

12 Tue. 6.08mi in 39:18 (6:27/mi).  Starting to feel these hard runs.  Had to dig deep.

13 Wed. No run.

14 Thu. 6.07mi in 38:14 (6:17/mi)

15 Fri. 6.07mi in 39:56 (6:34/mi)

16 Sat. 6.25mi in 51:59 (8:19/mi).  Lower back started hurting after last run and right knee and ankle area started to flare up a little.

Miles for week:  40.7mi

17 Sun. No run.

18 Mon. No run.  Went to track workout and did a few sprints but no real running.  Back and right leg still not 100%

19 Tue. No Run.  Better safe than sorry.

20 Wed. 6.05mi in 36:29 (6:01/mi).  This might've been a new PR for my neighborhood 6 mile loop.  Could've gone a little faster and had a sub-6:00/mi average pace if I'd known it was going to be that close.  Lower back still aches a little and right knee and ankle were still a little sore before the run but felt ok afterwards.

21 Thu. No run.

22 Fri. 7.19mi in 47:01 (6:32/mi).

23 Sat. No run.

Miles for week:  13.2mi

24 Sun. 10.29mi in 1:06:16 (6:26/mi)

25 Mon. 7.34mi in 47:51 (6:31/mi)

26 Tue. 7.27mi in 49:02 (6:44/mi)

27 Wed. No run.

28 Thu. 5k at 9am.  Officially 3.10mi in 16:42 (5:22/mi).  My Garmin came up with 3.20mi in 16:45 (5:13/mi).  Either way, not bad for a marathoner who doesn't do speed workouts!  Did about 1 mile warmup and 1 mile cool down before and after the race.  At 11:40am did another 7.31mi in 49:07 (6:42/mi).

29 Fri. No Run.

30 Sat. 7.32mi in 46:31 (6:21/mi).  Actual pace was more like 6:11/mi.  Left shoe came untied (which happens all the time for some reason agghh!) and forgot to stop the stopwatch when I paused to re-tie it.
Miles for week:  44.1mi