October 27-November 2 Training

Monday: 3 miles (8:58) ; 5 miles (8:54)


Tuesday: 3 miles (8:57) ; 8.5 mile tempo run (8:15).  The tempo run started with a 2 mile warm up, 2.5 miles at 7:40, 1/2 mile jog, 2.5 miles at 7:35, 1 mile cool down. 


Wednesday: 8 miles (8:59)


Thursday: 3 miles (8:59) ; 8.23 miles with track workout.  The track workout started with a 3 mile warm-up, 12 x (400m @1:45, 100m jog), 1.5 mile cool down.


Friday: 8 miles (8:57)


Saturday: 8 miles (8:57)


Sunday: 18 miles (8:59).  Ran the long run on the treadmill while watching the New York City Marathon.


Weekly Total: 72.7 miles.  A decent week of training.  The tempo run and track work felt good, so I'm getting some fitness back after struggling with a sore right leg in August and September and getting the left calf sprain on October 7th.  I will be running the Team Nashville 10 miler on November 8th.  On paper, I'd like to shoot for the 1:16-1:17 range without going after it too hard.