3/22/15 to 3/28/15

Last week started off with New Bedford, this week started off with An Ras Mor.  I guess it's always racing season...

I ended up getting one of the free post-race massages after the 5k and that did wonders. I was able to go for an evening shake out and holy smokes, my legs felt great!

On Monday I was pleasantly surprised by my early morning pace.  In the evening, I hadn't really given it much thought, but I decided that on my run home, I would start off in the opposite direction and start with the 4-hill route, then back home a long the Charles.  After a few miles, I realized I was running on the quicker end of the pace-spectrum that I would run on an off day, and I decided to stick with it.

Now that I look at it, this was really not a very well planned week of training. I went to Harvard on Tuesday with no workout in mind, and ended up doing something a bit useless. But in the end, I think the distances during my second runs on Monday and Wednesday were very beneficial. Nothing like those mid week medium-long-runs.

Don't you screw this up Data:

22-Mar		An Ras Mor 5k		0:05:30		14.2		AM: Long warm up then An Ras Mor 5k in 17:03. Free massage afterward. And free beer! PM 4m+ cool down at 7:45.
23-Mar		Moderate/MLR		0:07:17		16.12		AM: 4m commute at 7:17…?oops. PM: 12m+, 4-hill route then along the Charles home.  Wasn't planning this quick, but they kept clicking off so I went with it.
24-Mar		Easy/Intervals				16.7		AM: 4m at 7:30 PM: Commute home + to Harvard. Mile x3, 100x4. Faster than normal strides.
25-Mar		Easy/MLR		0:07:45		16.19		AM: 4m commute at 7:45 PM: 12+ at 7:45
26-Mar		Easy/				18.66		AM: 4m commute at 7:30 PM: Commute home + to Harvard. (1200/800/400)x2, 200x4.  10k, 5k, mile paces.
27-Mar		Easy/Easy		0:07:35		10.11		AM: 4m Commute at 7:40 PM: 6m commute home at 7:30ish.
28-Mar				0:07:42		8.14		AM: Easy running at Fresh Pond. Chatting it up with the bear wrestler.

Tuesday:

5:45.8

5:48.72

5:47.46

?x4 (I wasn't keeping track of time or distance, just running fast and relaxed)

Thursday:

1200-4:11.51

800-2:41.76

400-1:12.71

1200-4:06.94

800-2:38.80

400-1:12.66

200-33.37

200-33.24

200-32.50

200-32.44

Total: 100.12