November 22, 2010

11/22 - 11/28/10

mon - 16 miles (AM: 6 miles 44:25 BBH--PM: 10 miles 1:06:40 TM)
tue - 15 miles (AM: 6 miles 44:00 BBH--PM: 9 miles 53:30 TM w/6 miles @ 5:33 pace)
wed - 9 miles 58:15 TM
thu - thanksgiving day off
fri - 8 miles 56:45 TM
sat - 10 miles (Goldenfliers 5 mile race, 25:38, 4th. 3 mile w/u + 2 mile c/d)
sun - 13 miles 1:36:30 Beau Chen
Total 71 miles

November 15, 2010

11/15 - 11/21/10

mon - 11 miles 1:12:10 TM
tue - 17 miles (AM: 6 miles 44:30 BBH--PM: 11 miles 1:06:50 TM w/6 @ MP)
wed - 20 miles (AM: 4 miles 31:35 BBH--PM: 16 miles 1:46:30 TM)
thu - 12 miles (AM: 6 miles 46:50 BBH--PM: 6 miles 42:40 TM)
fri - 20 miles (AM: 16 miles 1:51:20 BRBM--PM: 4 miles 27:35 BBH)
sat - 20 miles 2:02:55 River Rd. with Liss (64:07 / 58:48). Ran the last 7 as a progression from 6mpm pace down to 5:27 for the last mile
sun - 9 miles 1:01:10 around the BREC fields 3x
Total 109 miles

November 9, 2010

11/9 - 11/14/10

mon - 8 miles 56:50
tue - 18 miles (AM: 6 miles 44:00--PM: 12 miles 1:15:35 TM)
wed - 16 miles 1:45:40 TM
thu - 16 miles (AM: 6 miles 43:50--PM: 10 miles 1:08:25 TM)
fri - 12 miles 1:26:25 TM
sat - 8 miles --Cajun Cup 10k, 32:50, 2nd, splits were 4:56, 5:19, 5:19, 5:19, 5:24, 5:25, 1:03. 1 mile w/u + c/d
sun - 16 miles (AM: Run Through History 5k, 15:49, 2nd by 1 second. Splits 5:01, 5:02, 5:46 -- PM: 11 miles 1:16:00 around BREC fields w/Liss)
Total 94 miles

November 1, 2010

11/1 - 11/7/10

mon - 11 miles 1:11:50 TM
tue - 10 miles 1:03:40 TM
wed - 15 miles 1:39:35 at the lakes
thu - 0, a sore hip flexor came on w/ a vengence on the left side
fri - 8 miles 57:05 TM, felt 95% better and went in for a chiro adjustment
sat - 17 miles 2:01:50 brbm + 4 mile lake w/Jonathan
sun - 24 miles 2:26:45 w/Liss on River Rd (1:14:50 out / 1:11:55 back)
Total 85 miles