<p>About 4 miles of walking around Boston...........shopping, seeing the sights and having a great "weekend away" in the city 
</p>
</p>
Saturday, December 17 - Workouts!
<p>Yoshiko - careful with the groin! Those take a long time to heal once injured and its hard to run with.</p>
<p> </p>
<p>Geo - good luck hitting the round number!</p>
<p> </p>
<p>Key workout for the week! 20 min WU including 2 x 30sec @ 5:30 min/mi pace. Then 10 x 1 min @ 5 min/mi with 1 min recovery. Ramped up the TM speed starting about 10 sec before each interval and then ran through the full min interval before ramping down the TM. 3 min very easy recovery and then I ramped back up to my LSD pace (7:19 min/mi) and had a long cool down. 10.7 mi in 1:15. The last 2 intervals were tough, but I held my pace and form. Felt great to nail a workout like this!</p>
<p> </p>
<p>20 min of foam roller and stretching after.</p>
<p> </p>
<p>Have a great weekend, tri-peeps!</p>
<p> </p>
<p>Mike</p>
<p> </p>
<p> </p>
<p> </p>
<p>Geo - good luck hitting the round number!</p>
<p> </p>
<p>Key workout for the week! 20 min WU including 2 x 30sec @ 5:30 min/mi pace. Then 10 x 1 min @ 5 min/mi with 1 min recovery. Ramped up the TM speed starting about 10 sec before each interval and then ran through the full min interval before ramping down the TM. 3 min very easy recovery and then I ramped back up to my LSD pace (7:19 min/mi) and had a long cool down. 10.7 mi in 1:15. The last 2 intervals were tough, but I held my pace and form. Felt great to nail a workout like this!</p>
<p> </p>
<p>20 min of foam roller and stretching after.</p>
<p> </p>
<p>Have a great weekend, tri-peeps!</p>
<p> </p>
<p>Mike</p>
<p> </p>
<p> </p>
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