week of 3 November

Mo - Rest
Tu - 9.54 1:14:44 7:50 152 (76%)
We AM - 10.80 1:30:12 8:21 140 (70%)
We PM - 5.31 0:46:47 8:48 132 (66%)
Th - 6.57 0:59:14 9:01 131 (65%)
Fr - 10.78 1:25:52 7:58 145 (73%)
Sa - 5.59 0:52:00 9:18 127 (63%)
Su - 22.54 3:12:58 8:34 148 (74%)
This Week 71.14 10:01:47 8:28 142 (71%)

Sleep, sleep, sleep. I was a bit burned out before Friday's run and scaled back the intensity. Even then I was a little afraid that I wouldn't recover before Sunday and my long run would be miserable. I got 8 or 9 hours of sleep on Friday and took Saturday's recovery run *really* easy (check out the 127 bpm average). Then on Saturday afternoon (after my son's flag football team was victorious to finish the season 5-1!), I took an absurdly long nap and followed it up with another 8 or 9 hours of sleep on Saturday night.

All of the sleep must have helped because after I got going this morning, I felt great. I cranked out 5 steady laps at Burke Lake (23 miles) in relatively easy fashion. The only hiccup was my shoes. I ran the first lap in the Free 5.0v1 that I just bought four cheap pairs of and it felt like running on a golf ball. Doh! Luckily I brought the trusty Mizunos and switched back to them.

I'm hoping that 3:12:58 time for my long run today is a sign.