Week of August 15th - 21st, 2005

Monday 8/15
8pm – When I got to Mullaghmore today I just ran about 15-20 minutes to shake out the legs before going to bed for a long time.
2 miles

Tuesday 8/16
5pm – Today I ran in Mullaghmore (Ireland) for 60 minutes, around the headland a few times, and down on the fields near the beach. Afterwards I ran 5 x 20 secs sprints with 1:30 R, followed by a 5 min jog.
11 miles

Wednesday 8/17
10am – This morning I was dropped off in Sligo by Barbara at the track. It was raining pretty hard and so I waited before starting the workout out. When the rain subsided I ran a 20 minute warmup and then 4 miles at 19:23 (4:50, 4:55, 4:50, 4:48) in my flats, then a 5 minute jog, followed by 4 x 300m with 40 seconds R, in 45, 45, 45, 43.5. I felt very good today, even though there was a very strong wind on the backstretch. Bodes well for Sunday I hope.
11 miles

Thursday 8/18
5pm – This afternoon I ran 60 minutes easy in Mullaghmore along the road and then on the dunes and fields with the cows. Afterwards I went into Bishop’s Pool, a small enclave down a cliff on the ocean, and I dipped my legs in the cold water for about 20 minutes. It felt really good.
9 miles

Friday 8/19
11am – This morning I ran 25 minutes easy around Mullaghmore, and then I ran 20 minutes in the evening when I got to Dublin.
6 miles

Saturday 8/20 – Today I went to the track and ran with Sully and Nate. We just ran 30 minutes easy and then I did some strides in my spikes. In the stadium the wind seemed to be in your face all the way around the track.
4 miles

Sunday 8/21
RACE – British Grand Prix – 2 miles – 8:31.32
I went out DFL for the first 400m thinking I would be pulled along in 63, but I was 59 in last place, and then 4:08 at the full mile, which was way too fast. The last mile hurt really badly but I still managed to kick decently. I was disappointed in the fact that I did not run evenly because I know I am much faster than this.
6 miles

Week Total – 49 miles