Week of June 20th - 26th, 2005

Monday 6/20
8am – I ran 70 minutes today from the house to Scenic. My first run completely on the road and up some hills and it felt pretty good. I ran to the track where I did 5x150 sprints in 22, 21, 21 in flats, and then ran 20, 19.5 in my spikes. It was great to run in the spikes again. I then ran 5-10 minutes back to the house.
12 miles

Tuesday 6/21
6:30am – I ran a pretty tough track workout today. I ran a 20-minute warmup followed by some drills and strides. Then I ran 4x1000m with 5 minute jog R. The times were 2:45, 2:45 in flats, and then 2:41, 2:38 in spikes. Finally a very good workout and the weather was perfect today. I ran 25 minutes on the cooldown, and then ran another 22 minutes in the afternoon followed by some calisthenics.
13 miles

Wednesday 6/22
7:30am – I ran 90 minutes on the Greenbelt pretty easy with Barry. The temperature was perfect this morning and I felt good. Afterwards I got a nice deep massage from Lake Austin Massage.
13 miles

Thursday 6/23
AM – I ran 40 minutes with Barry from the house to the IF fields and back.
PM – I ran 40 minutes again with Barry, this time on Shoal Creek.
12 miles

Friday 6/24
6am – This morning I ran a workout with Barry. We ran from the track to TL where we ran a 4 mile tempo, starting from 0.0. I ran 20:28, or 5:10, 5:12, 5:01, 5:05. Barry ran about 22:10. Then we ran back to the track and I ran a 2k in 5:48 (2:57, 2:51), followed by 3 minutes R, and 4x400 in 63, 63, 60, 58 with 60 seconds rest. The 400’s felt awesome so I think there is a little hope yet to get in shape. As a cooldown I ran 15 minutes barefoot on the infield easy.
13 miles

Saturday 6/25
3pm – I took a long nap this morning and so I couldn’t get to run until the hottest time of the day. So I decided to break the run up into 2. I ran 36 minutes at 3pm, and 30 minutes at 7pm
10 miles

Sunday 6/26
7am – This morning I ran 1:50 on my own from the house down to Town Lake and looped around. I added on past the dam along the river and back to the TL loop. I thought I was running pretty easy but once I got to 0.0 I started taking splits and was running 6:00 pace for at least the last 6 miles. It felt good, but a little sluggish.
17 miles

Week Total – 90 miles