Week of Nov. 1st-7th, 2004

Week of November 1st – 7th, 2004

Monday 11/01
4pm – ran 70 minutes very hard around Town Lake and back. Probably averaged about 6 minute pace most of the way. I finished off the run with 4x20sec hard strides.
11 miles

Tuesday 11/02
6pm – ran a 6 mile tempo on Town Lake. A 20 minute warmup, followed by 6 miles at 5:10, 5:12, 5:15, 5:15, 5:15, 5:10. Felt pretty good, but very high stress level; high anxiety. 18 minute cooldown.
11.5 miles

Wednesday 11/03
4pm- ran 90 minutes by myself. Ran from scenic to Town Lake with an add on past the turn back to campus. Felt like I was running slow on Town Lake, but glanced down at my watch at the mile markers and was hitting 6 minutes right on. So that’s really good I guess…
14.5 miles

Thursday 11/04
9am- ran 43 minutes with Barry and Ben. We ran from the house through the alleys to IF, two loops around IF, and then back. The legs felt pretty tired at first, but loosened up a lot as the day went on. Got lots of sleep last night (10 hours) so feeling a lot better!
6 miles

4pm- ran 45 minutes with Barry, part of the way with Tom. We stayed at 7 minute pace on Town Lake so that Tom could stay with us, since he’s not allowed to go much faster than that right now.
6 miles

Friday 11/05
7am- ran a 5x2000m workout down at Morris-Williams golf course. Ran an 18 minute warmup followed by 4 strides. I put on my flats for the first 3 intervals and my old heavy black Nike XC spikes for the last 2.
6:01 – on flat course 3:30R jog
6:02 – on hilly course 3:30R jog
6:10 – on flat course 3:30R jog
6:05 – on hilly course 3:30R jog
5:53 – on flat course (last 1000m in 2:48) 18 minute cooldown.
13 miles

Saturday 11/06
12pm – ran 70 minutes with Ben, Barry, and Tom (who ran 30 minutes) out at Walnut Creek Trail. I’ve lived in Austin over two years and I had never run there before, let alone know that such an amazing maze of trails was only 10 minutes drive down the road. The run was awesome, and the weather was beautiful. Lots of sleep Friday night was very good (10 hours). Feeling great.
11 miles

Sunday 11/07
8am- ran 100 minutes from scenic to Town Lake, with an extension to the I-35 bridge and around to 0.0. Ran most of the way with the team, and then added on with Ben and Barry. Barry decided to keep going and get in Stratford while he was at it; crazy mofo. It was a great run, with perfect weather and the legs felt good. I had a good 2 hour nap afterwards.
16 miles

Week Total - 89 miles (lifetime high!)