Weekend of Travel Home

Monday, 12-15-2008
AM: 1:16:18 easy on double loops around the Seabrook Trails ~ 12M
(Splits - 38:20 / 37:58)
PM: 40 min easy with Rudy around Jenkins Park + exercises ~ 6M
Tuesday, 12-16-2008
47:40 easy + 8 x 1:30 uphill (4' rec.), total time, 1:33:25 ~ 12M
Wednesday, 12-17-2008
AM: 46:49 easy around the Seabrook Trails with Chad ~ 7M
PM: 29:02 easy,around Jenkins Park with Rudy, 8 x 100m strides ~ 5M
Thursday, 12-18-2008
AM: 20 min warm-up,
2 x 2000m in 6:08, 6:13 (rec. 5') ~ 7M
PM: 15 min warm-up,
6 x 1km in 3:17, 3:14, 3:11, 3:13, 3:11, 3:12 (rec. 200m) ~ 7M
Friday, 12-19-2008
AM: 46:20 easy around the Seabrook Trails with Chad ~ 7M
PM: 52:06 easy around Jenkins Park with Rudy + exercises ~ 7M
Saturday, 12-20-2008
Drive to Orlando, FL
Sunday, 12-21-2008
29:23 easy around Disney World ~ 4M
Total
74 Miles

* So I am quite impressed with my recovery week last week of 69 miles. I was able to run quite healthy all week and showed no real signs of the 50km other than a depleted state of 8-min pace running for a few days, but blitzing 10+ 200's in 30-31 secs was mighty impressive (so was the tailwind). Anyway, I will take it. I definitely now need to work on getting fast. 5:30 pace for me right now is "fast". I need that to become 5:00 pace. So, I will have a variety of gut-wrenching track workouts over the holidays to prepare me for some speed. Not sure how much training I will get in over the break, but will do my darndest to convince my family to let me run because I am healthy and on a roll...

* Wow, very impressive Special Block today... sure, the plan was 10 x 1km in the AM, followed by 2 x 2km in the PM, but I had to adjust due to work circumstances and only had time for the 2 x 2km in the AM, which went perfectly well. Then, I met up with Rudy in Baytown to knock out the 1km workout... which I had planned on only running 4 repeats, instead of 10 (just did not feel strong enough), but I felt so good I ended up running 6 faster than scheduled, in some heavy wind, and for sure could have run 8-10 repeats, but figured not get greedy and settle at 10km of work for the day. Good stuff, all around. Rudy even managed 2 x 2km in 6:53, 6:43.

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