November 3-9 Training

November 3-9 Training

Monday - 3 miles (9:07); 4.5 miles (9:02)
Tuesday - 3 miles (8:59); 7 miles (8:50)
Wednesday - 3 miles (8:57) ; 6 miles (8:57)
Thursday - 3 miles (8:57) ; 6 miles (8:43)
Friday - 3 miles (8:59) ; 5 miles (8:47)
Saturday - 13 miles with the Team Nashville 10-miler race in 1:18:14 for an 8 minute PR.  Ran a 2 mile warmup with Jeff Bandy. The strategy for this race would be to not run it all out so I wouldn't have to go into recovery mode the next week and miss the workouts needed to keep on the Houston Marathon training plan.  The plan was to run an 8:00 pace to the top of the hill early on mile 6 and then finish the rest around 7:30.  GPS showed I averaged 7:58 to the top of the hill and right at 7:30 for the remainder, so it was right where I wanted to be.   Quads were a little sore on the 1 mile cool down mile with Leigh Smith and Jason Rowell, but on Sunday the legs felt good on my 6 mile run.  So mission accomplished.  Got a real good tempo run workout near marathon pace with minimal recovery time.

Weather was ideal for this race, although I did keep my stocking cap and gloves on.  Nashville Strides do a great job organizing this event.  Cheap entry fee and you get a nice hoodie and they server pizza afterwards.






Sunday - 6 miles (8:53)

Weekly Total: 62.5 miles. It was a lower mileage week than last week with mainly easy running, but the idea was to be somewhat fresh going into Saturday's race.  Lost some miles on Wednesday when it rained all day and I didn't get the Boomer Route in and substituted some treadmill miles.  Although the calf was a little stiff on Wednesday, so hills might not have been the best run on that day.