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, January 5, 2014

Rite Aid Cleveland 10k Training: Week 2

It's definitely winter here in Cleveland.  Thursday was the first big snowfall of the year which brought with it lots of snow running.  Thursday, Friday and Saturday's runs involved significant amounts of trudging through 6" deep snow.  Sprint work on Friday was done on the indoor track, which will likely be the case for all interval work this winter.  The good news is that I feel like me body is adapting to the cold.  Friday morning's run was about 10 F but I didn't feel too cold during it.  Things look to be even colder this week with some sub zero temps on Monday and Tuesday.

This weeks runs:

Monday: 5 mi easy

Tuesday: 3.27 mi tempo, 5.31 mi total

Wednesday: 5.36 mi easy

Thursday: AM - 5 mi easy
                PM - 4.8 mi easy

Friday: AM - 5 mi easy
            PM - sprint workout
                     2 mi warmup
                     8x150m w/ 250m walk recovery: (didn't time the first one), 25.10, 24.70, 24.53, 24.41,                                                                                  23.98, 23.84, 24.09
                     1 mi cooldown
                     3.75 mi total

Saturday: 6.8 mi easy

Sunday: rest day

Total: 41.0 miles

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