Mon - 10 Easy treadmill
Tue - 9 miles with 3 x 1600 @ 6:00/mi treadmill alt 800m, then 5 mi easy treadmill
Wed - 7 miles recovery 9:00/mi treadmill
Thu - 13 miles with 8 miles @ tempo 6:49-6:52/mi treadmill
Fri - 10 miles 9:41/mile outdoors with screw shoes
Sat - 10 miles 8:46/mile outdoors with screw shoes
Sun - 16 miles 9:15/mile outdoors with screw shoes
I give myself real props this week for hammering out the 80 miles. It's not the physical difficulty of the 80, as I've been near there in the past 7 weeks, but the fact that I did this 80 mile buildup while on a week of vacation, in Rochester NY, where there was a snowstorm the day before I arrived, and substantial ice and freezing temps for the entire week.
Plus, I managed to balance it all with the family holiday festivities, which included helping Jane shop for gifts, groceries, and assisting with cooking, while playing with Eva. Xmas day was the toughest - tons of gift unwrapping for Eva and the family all morning, and then I was out the door by 2PM for a 16 miler in freezing temps - I had the foresight to bring a headlamp and my Camelbak with rear blinkie so I was safe as I got home just as the sun went down.
Did YMCA runs for the first 4 days of the week, followed with 3 days of outdoor running with my 'screw shoes' which worked amazingly well and increasing ice and snow traction. They're not completely perfect, and on dense slabs of ice I still have to slow it down, but I didn't have a dicey step even once with them on, which is impressive considering how much icy pavement I ran on (miles and miles of it - would have been literally unrunnable without the screws in the sneakers.)
ZERO musculoskeletal issues this week. Not one. A really good sign!
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