Shami Marathon Prep (WK 12)

Monday, 7-14-2008
2 hr 04:48 (30 km) around the Seabrook Trails ~ 19M
5.7M Loop in 39:56, 38:50, 35:55, 10:06 (1.65M)
Tuesday, 7-15-2008
AM: 1 hr 12:55 easy around the Seabrook Trails with Chad ~ 10M
PM: 55:29 easy around Baytown with Rudy ~ 8M
Wednesday, 7-16-2008
1 hr 34:00 at 6:10 pace around the Seabrook Trails ~ 15M
5.7M Loop in 36:32, 35:40, 21:47 (3.45M)
Thursday, 7-17-2008
AM: 40:13 easy around the Seabrook Trails ~ 6M
PM: 53:45 moderate with Rudy around Baytown ~ 8M
Friday, 7-18-2008
1 hr 19:31 easy around the Seabrook Trails ~ 11.5M
5.7M Loop in 40:44/38:47
Saturday, 7-19-2008
20:00 easy + Too Hot to Handle 15K in 53:15
5:31, 11:13 (5:42), 16:57 (5:43), 22:31 (5:34), 28:20 (5:49), 34:04 (5:43), 40:04 (5:59), 45:48 (5:44), 51:29 (5:41), 1:44 (Avg. 5:43 pace)
5K Splits - 17:33.80 - 17:54.70 (35:32.50) - 17:41.75 ~ 12M
Sunday, 7-20-2008
57:54 easy around the Seabrook Trails in 93-degrees ~ 8.5M
Total
98 Miles

* Ah, very happy with the training week, but not too happy with my 15K workout effort on Saturday. I just wasn't fluid enough, with my left calf giving me trouble, and so I had to stop 3-4 times to stretch, which will be unacceptable in the near future. Anyhow, I was only off 2-sec per km of my workout goal (3:31/km), so I will take it (30" total). I was the only guy to negative split from 10-15km. Anyway, I have a lot of work to do, but this week is a great start towards that goal.

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