Recovery week, how sweet it was…… Â Hopefully you all took full advantage of this week because, to be honest, you won’t get another easy week like this for quite some time. Â If you decided you didn’t need it, my only advice to you, good luck with February and March, haha….
Not much to report for last week, with exception of Saturday’s 20 miler. Â Here is what I did:
Mon- P90X Yoga
Tues- 6.5 miles EASY
Wed- OFF (weather, rain, cold, tired, work, etc…). Lot’s of excuses I know but it’s a recovery week and I took full advantage, 
Thursday- 8 wiles EASY with 8 STRIDES….
Fri- OFF. Â Fell asleep before 8pm on Fri night, LAME I know…. Â
Sat- 20 miles as follows (could have been my most favorite 20 miler ever!!!!)
3 mile warm up (lower loop)
4 x 4 mile loop as follows:
Starting at East 72ndÂ
Loop 1 (CCW): Tempo mile was 6:19 (E 72nd to E 90th), remaining 3 miles were done at 7:30 pace.
Loop 2 (CW) Tempo mile was 6:36 pace (W 102 to E 90th), remaining 3 miles were done at 7:34 pace. Â
Loop 3 (CCW): Tempo mile was 6:20 pace, remaining 3 miles were done at 7:22 pace.                 Loop 4 (CW): Tempo miles was 6:20 pace and remaining 3 miles were done at 7:33 pace.
1 mile cool down
I was more than pleased with the overall pacing of this workout. Â In my opinion, the tempo mile from W 102- E 90th was the hardest to to the gradual uphill. Â Key to this workout was being consistent, and we nailed it both on tempo pace and easy… Â
Sun- 5 miles EASY with Miles…
That’s it. Â Until next week.
Michael
