Training 2008-W11+12

Last week, some intervals on the (indoor track) Tuesday: 5x800 at 4:00 with 200m jogs in-between. CFWU before, then some jogging afterward, say 4 miles total. I did legs+core strength training on Wednesday, which felt good but put me in the sore house for the balance of the week. Wimpy!

Sunday's run made up for it, though. 16.3 miles at 9:06. Nice weather: chilly with dry streets. I don't need any more long runs at that pace; though it felt great at the time, a week later my knees are still a little shaky. Motionbased plotted this pretty histogram of my pace.

This week was a cut-back before the distance-building ladder (ca. 8 weeks to go). 8x400m on the treadmill on Wednesday, then 7 miles Friday and 8 on Saturday, each at about a 10:00 pace.

If I lump last week's long run in with this week's runs (Sunday to Saturday), then this is technically my first 35-mile week. But, I won't.