Week of June 6th - 12th, 2005

Monday 6/6
OK back to serious training now here in Austin.
AM - I ran 60 minutes from the house to Town Lake and the loop back. I was averaging 6 minute pace on TL.
PM – I ran 15 minutes easy at night while getting my flats from the locker room and did 4 hard strides on the road in front of the house. The foot feels fine again.
11.5 miles

Tuesday 6/7
AM – I ran my first track workout so far. I slept through my alarm so I didn’t get out there until 8am and it starts to get hot then. I ran a 25 minute warmup with strides and drills, followed by 16x400 in 66-68 with 90 secs R jog. The first one felt like I was sprinting and by halfway through I didn’t think I would get through it. Anyhow I did, although the last couple were 68, 69, 65. This showed me that I have a lot of work to do to get back to form. I did 20 minute cool down afterwards.
11 miles

Wednesday 6/8
AM – I ran 80 minutes from the house to Town Lake with an add-on to the Greenbelt. I felt really slow today, and I really couldn’t go faster than 6:45 pace. Anyhow, I treated it as a recovery day. I need to get a massage.
12 miles

Thursday 6/9
AM – I ran 40 minutes this morning on my own.
PM – I ran 40 minutes again this evening pretty easy.
12 miles

Friday 6/10
6:30am – got up early to get this workout in. Started from the track and ran down to Town Lake. I ran a 4 mile tempo with my flats on in 5:07, 5:11, 5:12, 5:20, for 20:50. I ran 15 minutes back to the track and ran 2x1000m in 2:52, 2:48 with 2:30 jog R in between. These felt much better than I thought they would. I then ran an 18 minute cooldown. It was LONG workout this morning.
13 miles

Saturday 6/11
AM – I ran 30 minutes from the house to IF fields and back on my own
PM- I ran 35 minutes with Rainbolt and Munoz from the house to the IF fields again. We were flying tonight out there after seeing Leo Manzano win the NCAA 1500m in 3:37. HUGE props to him.
10 miles

Sunday 6/12
7am- I ran 90 minutes on Town Lake on my own. Started off pretty easy at 6:45 pace and slowly dropped it down to 5:50’s for the last 5 miles or so. It was a little hot, but a cooler breeze kept it bearable. My legs felt tired, but I was able to fight through it and get it done under control.
15 miles

Week Total – 84.5 miles