Week of Jan. 10th - 16th, 2005

Monday 1/10
3pm- ran 60 minutes with Tom and Nichol. Tom just got off the plane last night, rested and all, and decided to drop the hammer and make a statement. Well after about 5 miles under 6 minutes (one of the miles was 5:43), I decided to slow things down and just cruise back to the track. 5x150’s in 19 flat average, then 10 minute jog, then hurdle drills and some calisthenics.
12 miles

Tuesday 1/11
9am- 30 minutes easy around the neighborhood.
4 miles

2pm- 25 minute warmup, followed by 10 hills (54.5, last two in 50, 48), with 1:45 recovery around the loop, down the hill. 25 minutes back to the track, then 3x200m in 31 with 200 recovery easy. Finished with 5 minute jog barefoot on the infield.
13 miles

Wednesday 1/12
10am- ran 90 minutes steady at Walnut Creek with the guys. Legs started feeling very tired after 70 minutes, but pushed through to finish strong. Hurdles, calisthenics, and drills after lunch. I went to San Antonio to see the Alamo with Meredith and Mark afterwards.
13.5 miles

Thursday 1/13
9am- ran 45 minutes on my own around the Shoal Creek Loop with a little add-on. Started the run very slowly
6.5 miles

4pm- ran 52 minutes with Tom up at Walnut Creek. We ran at a pretty steady pace.
7.5 miles

Friday 1/14
2pm- ran a tempo run with Tom, Ben, and Barry. 20 minute warmup to Town Lake followed by 6 miles, 5:05, 5:05, 5:05, 5:06, 5:05, 5:10. Tom finished about ten seconds ahead of me. 30 minute cool down followed by 8 strides on the grass and medballs, hurdles and calisthenics.
14 miles