What was the secret? They wanted to know, in a thousand different ways they wanted to know THE SECRET. And not one of them was prepared, truly prepared to believe that it had not so much to do with chemicals and zippy mental tricks as with that most unprofound and sometimes heart rending process of removing, molecule by molecule, the very tough rubber that comprised the bottom of his running shoes. - John L. Parker

Sunday, December 29, 2013

Rite Aid Cleveland 10k Training: Week 1

The first week of my Summer of Malmo plan is complete.  This week was pretty hectic with Christmas and a wedding to attend.  I was able to run every day but could only double once.  Intervals had to be done fartlek-style on the street since the track was unavailable.  At 41.8 miles this week was higher mileage than anything I did during my training cycle for the marathon last winter.  In fact, this was the highest mileage week of 2013!  

Monday: AM - 5 miles easy
               PM - 5.4 miles easy

Tuesday: fartlek, 6x(2 min hard, 2 min easy), 5.6 miles

Wednesday: 5.65 miles easy

Thursday: 4.14 miles easy

Friday: 5.65 miles easy, 4x 10 sec hill sprints

Saturday: 3 mile tempo run, 5 miles total

Sunday: 5.36 miles easy

Total: 41.8 miles

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