March 23 - 29 Training

Monday: 3 miles (9:38), 6 miles (9:30).
Tuesday: 10 miles (9:01). 3 mile warm up, 10 x 2:00 on/off, 2 mile cool down.  Averaged 6:55 pace on the fast intervals.  Felt pretty good on all of them for the full two minutes.
Wednesday: 3 miles (9:46), 5 miles (9:43).  Nice and slow.
Thursday: 9 miles (8:34). 2 Mile Warm up, 3.75 miles on Lower Station Camp @ 7:45, Hard up/down Bison Way (7:25), 2.32 Mile Cool Down.  Felt good on Lower Station Camp.
Friday: 9 miles (9:43).
Saturday: 5 miles (9:33), 5 miles (9:22).
Sunday: 20 miles (8:49).  Did some 5 mile progressions (8:59, 8:44, 8:36, 8:57) but slowed on the last few miles.  Left foot extensor was bothering me today, especially the last few miles and any type of uphill.

Total miles:  75 miles. Biggest volume week since mid-August.  Still dealing with some issues on the left extensor. The tempo run felt great on Thursday.  Still have time to improve fitness and I should be ready for Boston in 22 days.

March 16 - 22 Training

Monday: 2 miles (9:26), 4 miles (9:21).
Tuesday: 6 miles (9:27), 3 miles (9:25).
Wednesday: 13.1 miles (8:24). Two mile warmup followed by a 10 mile tempo progression from 8:15 to 8:00, 1.1 mile cool down to make it a 1:49:49 half marathon.
Thursday: 8 miles (9:22).
Friday: 6 miles (9:38).
Saturday: 20 miles (8:53). A tough hilly route from White House HS to Station Camp HS.  A good group from HRC ran this, some heading straight to SCHS when we reached Long Hollow.



Sunday: 4 miles (9:42), 4 miles (9:39).

Total miles: 70.1 miles.  A pretty good week considering I'm dealing with extensor tendinitis.  I had dry needling on Thursday and will have it again on Tuesday.