Week 11

September 26-October 1, 2011

A much better week and a great way to finish off  September.  The weather is significantly cooler which has allowed me to run faster without overheating.  It is a good sign that I have been able to run both of the long runs in the 7 minute range. 

MONDAY

8 miles

Time:  1:00:53
Moving Time:  59:43

Avg. Pace: 7:36 min/mile
Avg. Moving Pace: 7:28 min/mile


TUESDAY

5.02 miles


Time:  43:23
Moving Time:  42:51

Avg. Pace: 8:39 min/mile
Avg. Moving Pace: 8:33 min/mile


WEDNESDAY

5 miles


Time:  42:45
Moving Time:  42:30

Avg. Pace: 8:32 min/mile
Avg. Moving Pace: 8:30 min/mile


THURSDAY

8.71 miles  recovery run

Time:  1:29:40
Moving Time:  1:27:34

Avg. Pace:  10:17 min/mile
Avg. Moving Pace: 10:03 min/mile


FRIDAY

DNR-rest


SATURDAY

16 miles

Time: 2:05:16
Moving Time: 1:59:43

Avg. Pace:  7:50 min/mile
Avg. Moving Pace: 7:29 min/mile

Elevation Gain:  1087 ft.
Elevation Loss:  1109 ft.


I must say I kicked some butt on this long run.  I think it is safe to say that I AM BACK!!!

TOTAL WEEKLY MILEAGE:  42.73 miles (YEAH!!!)