About every fifth week, the plan calls for a 'lighter mileage' week. So the week of Monday 12/29 through Sunday 1/4, dropped back down to 70 miles. My legs did notice the difference.
Monday: 10 miles in the early morning on the roads of Independence. Mostly hilly, at 8:02 min/mile pace.
Tuesday: Only 6 miles, also around Independence, at a more reasonable 7:33 pace.
Wedensday: The annual SERC New Years Eve run. I forgot to turn on my Garmin, so I am calling this 13 hilly miles through some real crap weather (snow and wind). I don't know the pace I kept, but I promise you I kicked it into another gear after making the turn at the half. I tried to keep Steve G. in sight, but with visibility almost nil at times, I could not always do that. I did wear my screw shoes, which helped with what was otherwise slippery footing. It was a tough morning, but thankfully Rich prepared a feast of a breakfast and I ate enough to get me through 2009.
Thursday: A nice, slow 7.12 miles recovery run.
Friday: A slow 6 miles (hardly worth the effort to get changed) in Independence.
Saturday: A fun 12 miles with the Lock 29 group, on a reasonably nice morning in January. I ran the last mile and a half at sub 6:30 pace with Marc A's sister Marissa (?).
Sunday: I ran a few warm-up miles alone, then 12 miles with the group at a pace that was a bit faster than I had intended. Here are the splits by mile: 7.34, 7.27, 7.13, 7.12, 7.06, 7.07, 7.24, 6.55, 7.20, 7.30, 7.31, 7.03, 7.11.
December was a good month of training. I tracked reasonably close to Pfitzinger's plan, although as I have said, it is not my intention to follow it religiously. I got a couple of twenty-milers in, and my weekly total were all in the 70's and 80's. The total for the month was 320 miles, which is the highest I have ever recorded. My legs are feeling tired and tight, and I have some knee pain (right knee, inside and low), and getting loose in the morning takes longer than it used to, but otherwise I surprisingly good.
8 hours ago