Jan 10-16

Monday
am- Methuen 10
pm- 5 miles

Tuesday
am-WO at Tufts  Goal 6x600 1:42-1:45 with 300rest  SICK
1:42, 1:42, 1:42, 4x400 avg 66
w/up- 20 c/down-25

Wednesday
am-13 miles

Thursday
am-40 min bike
pm- 10 miles  first 5 with Ruben
hurdle drills and 10x over hurdles

Friday
am-62 mins on treadmill 10 miles
pm- 5 miles with Joey and Steve-o

Saturday
am-4 miles with danny and eric after their mile
pm-11 miles

Sunday
am- 17 miles on treadmill.  middle 10 light tempo- 56:40  5:40 pace

Total- 97 miles

This week I got in a good amount of miles but im still really sick.  Im having a lot of trouble getting rid of this cold of whatever is wrong with me.  The workout on Tuesday on the track felt very easy but I was having trouble with my breathing and the crap in my throat so I cut it down to 400's.  The light tempo I did during my long wrong is another thing im working into my training cycle.  I will do this every other long run.  I was planing to start at 6:00 pace then the following run do 5:40 and 5:20 for the last session.  Except I felt really relaxed and very easy running 5:40 pace.  I felt as if I could have continued for another 10 miles.  The point of this workout is to get my body use to running at a faster pace longer but still feeling very relaxed.  The plan is to do this 3 times in a 6 week span and then see where my fitness is.  If it helps then I may continue to do it a few more times.  As of now I like it so hopefully it stays that way. 

Cheers all
Tim