Week of Nov. 22nd-28th, 2004

Monday 11/22
3pm – ran 60 minutes very easy on my own. Felt very tired from the fast run yesterday. My legs don’t feel tired; the rest of my body just feels dead. The tapering will begin soon. I’m seriously thinking about running a fast turkey trot on Thursday, but we’ll see.
8.5 miles

Tuesday 11/23
4pm- I ran 70 minutes around town today with Tom. He ran only 45, but I continued on for a loop around IF. I had pretty bad GI distress, and the last 10 minutes were horrible. But I got back to the house in time, barely… Too wet to do the workout today, will do it tomorrow.
10 miles

Wednesday 11/24
7am- ran a workout alone with Vig watching on at Morris Williams Golf Course. It was ridiculously windy and very cold (around 40). Twenty minute warmup with some strides. Then 16 x 80 seconds hard with as I feel recovery.
1-4 – on the flat grass, but where the strongest winds were, using 1 minute recovery jog
5-8 – on the hilly parts, most of the 80 seconds used to climb the hill, 50 secs recovery
9-12 – on the flat grass again, using 45 seconds recovery
13-16 – on the hilly parts again, using 40 secs recovery, and 30 secs for the final interval.
This was a very tiring workout, and the last few I was really getting lactic. Good workout for next week’s race.
12 miles

Thursday 11/25
11am – ran 90 minutes alone. I started from the house, and went down to Town Lake. I Passed some turkey trotters on the way down there. I realize I should have probably run the Manchester road race this weekend and picked up some prize money, and tuned up for the race next week, but oh well. I’ll do that next year. I ran pretty hard the last half of the run today.
14.5 miles

Friday 11/26
9am – ran 50 minutes with Tom down at Town Lake. We ran from 0.0 around, and crossed back over on I35 to make a loop. Good run, and we were running 6:30’s right on.
7.5 miles

9pm – ran 40 minutes around the neighborhoods, and up around the Central Market loop a few times. I ran definitely clicking off some 5:40s feeling really good and smooth. I have to drink more water though.
6.5 miles

Saturday 11/27
9am- I ran a 20 minute warmup down to Town Lake for a 6 mile tempo. On the tempo I could only get mile 1 and mile 6 because of the flooding (we had to loop around off the gravel), and those were 5:15 and then 5:00 for the last mile. I ran back to the track (15 min), put on my flats and ran a 2 mile in 9:06 (4:35, 4:31) in FIERCE winds. I was very pleased about this, and Vig stopped by to watch. I cooled down 10 min barefoot on the grass and then another ten minutes on the roads home. I ran 3 hard strides in front of the house when i got back.
15 miles

Sunday 11/28
10am- ran 90 minutes steady with Ben, Mark, and Tom. Tom and Ben only went 50, and Ben had to stop early because of his calf. We ran at Town Lake. I felt ok, need to hydrate well this week. We all went to Juan in a Million afterwards for their famous Don Juan.
14.5 miles

Week Total – 88.5 miles