Week of March 19th – March 25th, 2007

Monday 3/19
AM – 25 minutes easy
PM – 50 minutes with the guys. 4 x 200m in spikes (29.8, 29.6, 29.9, 28.6) 10 min jog, followed by medballs and calisthenics.
13.5 miles

Tuesday 3/20
15 minute warmup to TL. 4 mile tempo in 21:00 (felt really hard). 18 minutes back to the track. 6 x 400m in 64-65 (last one in 60) with 200m jog. The track work felt more comfortable. 30 min cooldown.
14 miles

Wednesday 3/21
80 minute run with the guys from the track. Afterwards I did weights and drills with Tre.
12.5 miles

Thursday 3/22
AM – 40 minutes easy
PM – 15 minutes easy, 4 x 300m with 100m jog (35”) – 46.5, 46.5, 47, 45.9. 15 min cooldown.
11.5 miles

Friday 3/23
65 minute run from the track. No workout today since racing on Sunday morning.
10 miles

Saturday 3/24
Pre-race- 30 minutes easy and some light strides
5 miles

Sunday 3/25
RACE – Capitol 10k – Austin, TX - 2nd place
Ran 31:02 – pretty steady the entire way – 19:45 though 4 miles, but I got a stitch in the last two miles. Very hilly course, so I’m pretty happy with the effort.
13.5 miles


Week Total – 80 miles