Week of June 13th - 19th, 2005

Monday 6/13
7am – I ran this morning on the Greenbelt for 60 minutes. I felt pretty good considering the long run yesterday. Afterwards I drove to the track, did some drills, and then ran 4x200 in 29, 28, 27.5, 27. It felt like an all out sprint. I then ran 10 minutes on the grass and did some hurdle drills and calisthenics.
10.5 miles

Tuesday 6/14
7am – I ran another 16x400m workout this morning. The legs were really tired from those 200’s yesterday, I guess I ran them way too hard considering my fitness. Anyhow, Vig told me to take it easy for the first 4. So I went 69-70 for 1-4 and then 66 for #5 and #6, and then 67 for the rest. The last one was 64 and felt like an all out sprint. The recovery between intervals was 90 seconds jog. I need to get in much better shape.
11 miles

Wednesday 6/15
8pm – I ran 80 minutes with Raoul, Munoz, and Rainbolt. We ran from the house to Shoal Creek and then down to Town Lake. Rainbolt and Munoz only went 45. It felt like we were flying, but we were only hitting 6:20’s on TL. Saw the bats coming out from the Congress Ave. Bridge for the first time; pretty cool.
12 miles

Thursday 6/16
9am – I ran 40 minutes easy this morning from the house to the IF fields. It was already pretty damned hot out. I got a really deep massage in the late morning from Lake Austin Massage and it left me feeling very tired and sore the rest of the day, so I decided not to run again.
5.5 miles

Friday 6/17
6:30am – I ran a 6 mile tempo on Town Lake in 32:00. I felt very sluggish from the massage yesterday and hopefully that’s why I ran a little slower than I expected. The mile splits were 5:27, 5:22, 5:20, 5:20, 5:17, 5:14. So I was definitely getting faster as the tempo progressed. I ran back to the track and did 2 x 1000m in 2:59 (easy) and 2:51 (a little harder). The wind was already blowing pretty hard on the track, so I figured this was ok. I then ran a 15-minute cooldown.
14 miles

Saturday 6/18
9am – I ran 70 minutes steady down at Onion Creek Greenbelt. The trails were very good, and there were loads of them. I was just worried about getting lost so I didn’t venture off too far. It was already very warm out but I got through it ok.
11 miles

Sunday 6/19
6:45am – I ran 100 minutes today. I started off at 6:45 and steadily dropped it down to 6:00 pace by mile 5-6. The last 4 miles were 5:50, 5:50, 5:45, 5:30. I jogged the last 4 minutes to the car as a little cooldown. Today I felt much stronger than last week.
16.5 miles

Week Total – 80.5 miles