9/14 to 9/20: Quality, Quantity, and Two New Records

The week started off nicely with the Lone Gull 10k, running a new PR in 36:10 and it only got better from there. I had a solid second run that night of 5+ miles at a low 7 minute pace. Nothing too crazy, and though I was planning on taking it easy - I figured, if the legs still had some pop in them then why not let it roll? Then on Monday afternoon I hit the 4 Hill Route at a much quicker pace than I normally do (~7min pace), followed up by a second 8+ miler in the evening. The "data" will have all of those details, but the general idea is that I had a solid week and I need to be careful as I'm in uncharted territory with this combo of quality and quantity.

So the first record is obviously the Lone Gull 10k PR, and the second is the total mileage. I ended the week at just over 105 miles. At some point I need to develop a plan, because this wasn't planned at all. Not only that - even though I'm healthy, I don't think I could maintain this level for weeks on end...still...it is part of the general plan of MORE MILEAGE! If I want to stay healthy though, I might be wise to be careful in the coming days and weeks to make sure I do all of the ancillary crap that I've been ignoring.

Well, here it is. Here is the DATA:

14-Sep		Lone Gull 10k/Moderate		0:05:50		16.83		AM: Lone Gull 10k in 36:10. PM: Shakeout around the Charles. 5m a little quick at 7:11/mile.
15-Sep		4HillRoute/Moderate				17.18		AM: Late morning run on the 4 hill route. 7m at about 7:00/mil, plus another mile with Raleigh. PM: 8.5m from the Back Bay + Fresh Pond with Eli and Raleigh at 7:48/mile.
16-Sep		Easy/Intervals		0:07:48		19.32		AM: Commute to work. PM: 1200/(1000/600/400/200)x2 - I had stomach issues during the second set, but managed to only miss 100 meters of the 2nd 600. Everything else was uncomfortable, and the 400 was slower and on my own, but I got back with the group to finish the 200.
17-Sep		4HillRoute/Moderate		0:07:40		14.32		AM: More like noon, 8m at 7:55/mile. PM: 6.24m at 7:32/mile.
18-Sep		Easy/Tempo		0:07:34		16.10		AM: Commute. PM: Commute and a two lap tempo around Fresh Pond with Terry, Jon, and Jonathan.  Averaged about 6:0x for the 5.
19-Sep		MLR/Easy				17.40		AM: Battle Road, 12m in 1:31:30, first two slow with Raleigh. PM: Ran home after dropping the car off with Eli in the Back Bay, 5.4 @ 7:36.
20-Sep		Fresh Pond		0:05:50		4.29		AM: Fresh Pond in 14:10, felt really slow. PM: Apple picking, rest.

Splits:

1200-4:15.25

1000-3:26.41

600-1:58.49

400-1:13.40

200-33.72

1000-3:25.61

500-1:50.94

400-1:16.74

200-32.07

Total Mileage: 105.44