Tuesday: 8 miles (9:30). Easy miles with 20s pickup per mile in Fountain Brooke. Today I received the Normatec Leg Compression Recovery System. Below in the picture is Lebron James using it. Using this after workouts and long runs should speed recovery. It will be interesting to see how this affects my recovery over the next 4-5 months training for London.
Wednesday: 9 miles (8:53). Treadmill workout, 2@6.3 mph, 2@7.1 mph, 2@6.5 mph, 2@7.5 mph, 1@6.3 mph. Felt pretty good for only being 4 days after a marathon.
Thursday: 3 miles (9:49), 4 miles (9:31).
Friday: 5 miles (9:31).
Saturday: 10 miles (9:09). Ran 10 miles right at the 4 hour marathon pace. Rodney joined me for half of the run on his 400th day of his run streak! 50 degrees out felt pretty good.
Sunday: 5 miles (9:22).
Total Miles: 50.0. A decent week with 50 miles when you consider I am coming off back to back weeks with a marathon. My coach will be gradually increasing the speed workouts in the upcoming weeks as I work towards a goal of 3:25 in London on April 23. That means I need to be sub 7:50 for an entire marathon, compared with a 7:53 pace with my 3:26:48 BQ. That won't be easy, but with hard work it can be obtained. Just watch!
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