October 30 - November 5, 2011 (week after the marathon)

Week Total: 74.88 (including marathon)

Saturday - 8.31

6:29 AM - morning loop + honeysuckle/red coach add-on (8.31/1:02:16); 29 degrees (1:02:16)

Friday - 16.73

5:02 AM - out and back on morning loop (5.14/40:14) - beautiful morning (45 degrees, breezy);

3:24 PM - ran out rock maple and cutler w/ boys to appleton (cows) - strong ellipse (2k); 5 x strong figure 8 (1k each (3:20-3:15)); strong ellipse (2k - 6:50); did some easy running in between and some standing around with the boys, but not too much; ran back the way we came (11.59/1:25:51)

Thursday - 6.15

3:23 PM - ran course backwards down to scilly's w/ girls xc, one and a half scilly's loops then stopped to talk to dave sawyer and the middle school xcers, then ran back out to 1a, cutler rock maple back to school (51:48)

Wednesday - 9.08

3:22 PM - very easy; ran out to appleton w/ boys, then ran 3 yokes + 3 yokelets recovery pace w/ boys then back to school (1:21:55)

Tuesday - 4.54

3:18 PM - ran down to the park w/ hw xc gulls; ran a mile down there, rubbed out my right calf gently with a stick, ran back w/ the buoys (41:43)

Monday - 2.91

1:24 PM - easy day after marathon, fun recalling yesterday, down asbury to union to arbor/highland and home (25:28)

Sunday - 27.16

7:55 AM - what a day! .94/8:16 warmup (in two chunks); windy and cold (39 degrees) at the start (8:30 am) - started easy, felt great, not much problem with the wind; ran in 9th place for the first few miles, then moved up to 6th around miles 5-6, went for lead chase pack and caught up by 7-8 miles, then ran alone in 2nd place from 11-22, before catching leader between 22 and 23 miles and maintaining to end (slowing a bit) with a very satisfying PR - 2:28:54 and 1st place finish! USATF-NE Marathon Champion!
splits: (5:35.5/5:38.1/5:39.4/5:36/5:36.3/5:41.7/5:42.3/5:40.9/5:43.8/5:36.8/5:36.7/5:50.5/5:34.5/5:27/5:30/5:43.1/5:33/5:43.5/5:47.2/5:41.4/5:47.8/5:43/5:42.8/5:44.4/5:46.4/5:55.5 (into wind)/ 1:16 for last .22)