Monday, January 8th-6 mile snowy slog through Weekapaug. Pretty sore from Saturday's workout and Sunday's long run. Still cold out and just not pumped to run this morning. Some days it can be a grind. On a positive note, my four legged training buddy, Riley, was back out there with me.
Tuesday, January 9th-6 miles with Riley through Weekapaug and the end of Misquamicut. Warmer but windy. Riley spotted a coyote just a short way down the road from us in the darkness. He let out an excited bark and the coyote took off. I was happy not to cross paths. I do not look forward to seeing coyotes, especially when running with a dog.
Wednesday, January 10th-7.2 mile workout on a Y treadmill. Warmed up a mile and then did 4X 1 mile with about 2 minutes jog rest between reps (5:36, 5:36, 5:27, 5:20). Cooled down for a mile and finished with 3X25 seconds hard/easy. The treadmill isn't my first choice for a workout but it's better than cold, icy roads in the dark when you are trying to get some work done.
Thursday, January 11th-6.2 miles with Riley. It was an enjoyable morning with no wind and temps above freezing. We ran down the Cove Road area, which I really enjoy. Didn't push and covered the run around 6:50 pace. Nice to be back in shorts!
Friday, January 12th-40 minutes of stretching...felt especially tight doing some basic stuff today but that's why I stretch I guess. I don't love stretching but know I need to do it if I want to stay in the game.
Saturday, January 13th-17.3 mile rolling loop from my house, down Rt. 1, Klondike, Buckeye Brook, Shumankanuc, Burdickville, 91, and finished at Manfredi Farm on Dunns Corners Road. I hadn't planned this one out until right before the run. The main goal of the run was to get some hills in and I did that. I felt pretty strong on this one and was happy with the overall result as I never felt like I had to push. My hands were super cold towards the end of the run. Average pace: 6:26/mile. Approximately 900 ft of climbing according to Strava. 3rd long run of my build up.
Sunday, January 14th-7.5 miles of dog jogs. Ran through Weekapaug to Misquamicut Beach with Riley and finished in the neighborhood with Lulu. Quads a little sore from yesterday.
Weekly mileage: 50 miles
Synopsis: Pretty happy with hitting three 50 mile weeks in a row. Highlight of the week was my long run and I was happy with the results of my treadmill workout.
Immediate goal ahead: maintain consistency and continue to build without getting hurt or overdoing it. We'll see.
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