Training Summary: November 13-19

Another image from my 10K race last weekend. As you can see, it was a very scenic course. This past week I got some good recovery from the race but I also got in some good quality work -- can't ease back too much you know. Ran 49 miles with two key workouts: a 12 miler @ 7:06 pace (last six @ 6:52) on Thursday and an 8K tempo run on the track in my cross country spikes on Saturday in a very relaxed 31:16. I started at 6:33 and ran each mile 8-10 seconds faster than the one prior, finishing in 5:58. The spikes feel really good! Feeling really good as I enter my final sharpening phase for SF.