Sticking to the Script

Monday, 12/19/2011
6 miles steady thru the Inner Harbor in 40:25
Tuesday, 12/20/2011
2 miles easy, 4 mile progression (2M in 10:47, 2M in 10:06), 2 miles easy
* Alright, the whole goal was to repeat this workout from last week and see if I could repeat the magic with my interrupted training. I definitely went through the first two miles much more relaxed, hitting 5:40ish for the mile and then kept it going and dropped the hammer the second two mile segment. Almost ran the same time (10:04), but actually extended another 300m to cap off the complete two miles, whereas last time I stopped at the goal post. Will take it. Looks like I am going to have to manage this calf solo and with the Cho-Pat compression sleeve.
Wednesday, 12/21/2011
6 miles steady around Ft. McHenry in 36:59
Thursday, 12/22/2011
8 miles steady around Elkridge in 50:37 + Strides
Friday, 12/23/2011
6 mile fartlek with last 3 miles of 2 min on, 1 min off in 37:30
Saturday, 12/24/2011
8 miles steady on the Kendall Kanals in 50:25 + Strides
Sunday, 12/25/2011
3 easy XMas miles with Perla in 24:46
Total
45 Miles

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