Week #8

This week is definitely going to be an easier week than what's on the schedule.  My knee and achilles have been an issue for me lately, and I'd really like to feel as close to 100% as possible for the race this coming Sunday.  Since they're just overuse injuries, I expect that RICE should work just fine.  We'll see.

I'll also be breaking in a new pair of shoes this week:

http://runningtimes.com/Article.aspx?ArticleID=24086

So far, I like them well enough.  I'll wait a week or so to decide whether to keep or exchange them, but so far so good.

On to the training:

Scheduled

Mileage

Actual

Day

Date

(min)

(max)

Description

Pace

Distance

Notes

Sunday		19-Feb		-		6.0		Or cross training/soccer		0:08:13		5.03		Took an easy lap around Fresh Pond; the achilles did not feel good - this will be my last run in the NB 890's.  Also had soccer.
Monday		20-Feb		10.0		11.0		Split Mileage in AM and PM - Recovery		0:07:21		10.23		Bought a new pair of shoes and wanted to take them for a spin.  The run didn't feel great, but I think I just need to give my legs some rest.
Tuesday		21-Feb		12.0		14.0		Medium Long Run				0		Rest.  Left knee and achilles are both banged up.  Iced both knee and achilles all thoruughout the day.  No ibuprofin.
Wednesday		22-Feb		-		6.0		Recovery		0:07:24		5.53		Iced in the morning then ran a loop from work during my lunch break that inludes three solid hills.  Went hard up the hills, then steady on the downhills.  Felt really good.
Thursday		23-Feb		3.0		8.0		Speedwork				7.89		800 x 4, 200 x 4, not quite as hard as normal due to the race on Sunday.
Friday		24-Feb		5.0		5.0		Recovery				0.00		Rest.
Saturday		25-Feb		4.0		12.0		Very Easy				0.00		Rest.

Thursday Splits:  3:03, 3:03, 3:06, 3:05, 0:38, 0:38, 0:36, 0:31 - was moving at a more comfortable pace up until the last 200 when I decided to get in a solid lap.

With my achilles and knee bothering me for some time and the race on Sunday, I decided to take a lot more rest this week.  Even though I felt good Thursday, it didn't make much sense to risk it.  Total miles: 28.68.