Back to the Work Routine

Monday, 08-17-2009
46 Min. steady to Morgan's Point, 24'/22' (7M)
Tuesday, 08-18-2009
12 Min. Warm-Up, 4800m/3500m/2300m/1230m (10M)
16:31/11:52/7:37/3:46 (6 Min. Rest); 5:30/5:25/5:17/4:53 Mile
Wednesday, 08-19-2009
AM: 69 Min. regeneration (8:12) on the Seabrook Trails (10M)
PM: 48 Min. steady on treadmill at 8mph, 2% incline (7M)
Thursday, 08-20-2009
65 Min. easy (7:48) with Chad on the Seabrook Trails (10M)
Friday, 08-21-2009
12 Min. Warm-Up,
6 x 1Km. Flat-to-Incline at 4:40-4:50/mile (8 Min. Rest)
3:22, 3:16, 3:16, 3:17, 3:20, 3:16
Saturday, 08-22-2009
AM: 56 Min. steady (7:13) out to Pine Gully (9M)
PM: Drills + 12 x 100M Strides (2 Min. Walk)
:17, :18, :16, :15, :16, :16, :16, :15, :15, :15, :16 ,:15
Sunday, 08-23-2009
119 Min. steady at Memorial Park/Allen Parkway (18M)
Total
82 Miles

* Solid start to the week. I had a great run to Morgan's Point and then absolutely nailed my first big workout of the week. However, I started feeling run-down that afternoon, either from skipping a substantial lunch or from the effort itself in the humid conditions. Anyhow, this time around I am pushing through the fatigue, as tomorrow is a recovery day and a single run before another hard effort. Luis informed me of a 4km cross country race at The Woodlands, so that will be a great test...

* Alright, a heck of a workout on Friday, as I rolled up the Kemah Bridge, running 6 x 1km repeats. Would have liked to have run 8, but the workout called for 6-8 and I took caution because I was feeling so good. Speed and power is not there, but fluidity and strength is there... great confidence booster. Big debate is whether or not to run in the PM. Solid.

* Whew, what a long run. Hot and humid, but full of energy as we started out with Sean and Luis and the gang. My major issue was last night's drill session, as the lunges and exercises got me real sore and real tight, but it was worth the trade-off, as I have some weaknesses that need to be addressed. Started out well, then settled into a nice 6:30 rhythm solo on the way back and was able to complete a final loop at Memorial in under 20-minutes, closing in 6:10 pace or so... rest up...

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