November 10-16 Training

Monday - 4 miles (9:13); 6 miles (9:11)
Tuesday - 3 miles (9:07); 7 miles (9:11)
Wednesday - 7.26 miles (8:24).  Started with a 2 mile warmup and then had 16 repeats of 1:00 @ 7:05-7:10 + 1:00 @ 8:45.  I ended up averaging 7:08 on the fast minutes and 8:38 on the slower ones.  1 mile cool down.; 3 miles (9:12). 
Thursday - 10 miles (8:54)
Friday - 5 miles (9:30)
Saturday - 8 miles. Started with a 2 mile warm up at DCP and then I went to the HHS track where I did another 1/2 mile warm up and then 4 miles @ 7:20-7:25 and then did a 1.5 mile cool down.; 3 miles (9:36).
Sunday - 8 miles (9:33) in the rain at DCP.

Weekly Total: 64.3 miles. My high inner thigh/groin on the left leg was having some soreness that got a little worse each day, probably from the previous week's 10 mile race.  By Sunday morning it hurt just to walk, so I had to scratch the planned 20 miler on Sunday. After 10 minutes with the foam roller, it actually stopped hurting while I walked, so it felt good enough to go get an easy 8 miles in the rain.  Hopefully this ailment goes away and isn't the start of another long battle with soreness in the legs.

This week I made an adjustment to the easy pace runs.  The month before Grandma's Marathon, it was common to see easy runs in the 9:15-9:25 range.  But now I was finding easy runs in the 8:40-8:50 pace.  I felt like I was targeting a pace rather running by effort.  So this week easy runs were much slower thanks to some much needed advice from my coach.  Don't let that $400 watch dictate your pace.