01\/10 – Sunday – Neighborhood – 8 miles – 80 minutes (core and roller, no tightness)
01\/11 – Monday – Neighborhood – 4 miles – 40 minutes (core and roller, no tightness)
01\/12 – Tuesday – Class (1 mile warm-up, 4 x 2000m @ 15K w\/ 400m recovery, 1 mile cool-down) – 8.4 miles – 85 minutes (core and roller, light to medium tightness)
01\/13 – Wednesday – Neighborhood – 6 miles – 60 minutes (core and roller, no tightness)
01\/14 – Thursday – Neighborhood – 11 miles – 110 minutes (core and roller, no tightness, but light muscle pull on back of left knee up to hamstring – argh! I’m glad I have tomorrow off.)
01\/15 – Friday – off (core and roller)
01\/16 – Saturday – South Austin Ramble – 16.5 miles – 154 minutes (no core or roller, immediately felt muscle on back of left thigh, but no tightness – maybe because I was worrying about this newly developed ache, however, I ran with it trying to keep it loose, overall pace 9:20\/mile – dunno if I did MGP for the last three miles but I tried throughout to be consistent.)
Weekly mileage: 53.9 miles
Shoe mileage: 53.9 miles<\/p>\n","protected":false},"excerpt":{"rendered":"
01\/10 – Sunday – Neighborhood – 8 miles – 80 minutes (core and roller, no tightness)01\/11 – Monday – Neighborhood – 4 miles – 40 minutes (core and roller, no tightness)01\/12 – Tuesday – Class (1 mile warm-up, 4 x … Continue reading