October 9-15, 2011

Week Total: 75.95

Saturday - 18.21

1:36 PM - out and back asbury grove, highland, goodhue, waldingfield, 1a, lakeman's, fellows, candlewood, chebacco (ips/ess), belcher, story, eastern ave?, john wise to past villge but before woodman's (9 mi.), then turned around and back - heather, ben, grace and baby will met me on belcher with nuun water and sweet potato chips, then i ran home but left on asbury instead of into grove to meet them at cutler school playground. Miles: 6:42; 6:24; 6:27; 6:28; 6:18; 6:16; 6:19; 6:14; 5:59; 6:13; 6:11; 6:06; 6:08; 6:06; 6:09; 5:53; 6:14 (very windy); 6:00; 1:09.3 for .2 (5:45 pace) (18.21/1:53:19 - 6:13/mi.)

Friday - 9.08

5:28 PM - out and back from school after practice - rock maple/cutler not quite to end (4.09/28:52)

5:01 AM - out and back on morning loop (4.99/40:00)

Thursday - 10.25

10:49 AM - from IHS track - out and back warmup down school st/linebrook/pineswamp to emery ln and back to track (1.25/9:56.6); 7 x 1-mile T w/ 209 m recoveries (1:00-1:11) - (5:19.7; 5:25.3; 5:26.7; 5:24.0; 5:21.7; 5:30.2; 5:23.7); same warm down as warmup (1.25/9:46.2)

Wednesday - 10.39

PM- ran around at xc meet (6.03/49:27)

5:07 AM - out and back on morning loop (4.36/34:23)

Tuesday - 10.52

PM- ran w/ boys and girls at practice; nice and easy w/ a couple feel good pickups (6.26/51:24)

5:05 AM - out and back on morning loop (4.26/34:19)

Monday - 11.62

4:22 PM: out and back from pingree park - union-asbury-highland into bradley palmer and back (6.18/46:47)

5:00 AM w/ al vlahos - out and back on morning loop before Al headed back to providence (5.44/41:59)

Sunday - 5.88

short warmup (1.32/11:47) around base of superquad before start of sugarloaf uphill climb; 2.6 up in 30:27 - 1st overall of 148; dad was 52nd (55:13); 1.96 cooldown (including last .1 to the top) in 22:24 (total - 5.88/1:04:40)