week 21

Monday- 60 minutes run, Through Westcreek to Brushy Creek to Latta Lane out to Davis and back

Tuesday- Massage

Wednesday- 60 Minutes run (8 miles con hills)... felt great

Friday- 40 minutes run, easy

week 20

Tuesday- 25 min run (added 2.5 laps round track) to gym, rowed 10, biked 10, ran 25 min back

Thursday- 16 miles run... focus was on adding distance; pace was not a concern; hilly course

Friday- 40 min run (5+ miles)

week 19

Sunday- EAS 10 Miler, 1 hr 14 min 27 sec (7:27 mile pace)... felt great

Monday- easy workout recovery day, 15 run, 5 row, 5 bike

Wednesday- Massage... recovery

Thursday- 20 min run to gym, 15 min row, 20 min run back... felt good (faster)

Friday- 60 minute run, apt across soccer fields through westcreek across wlm cnn on brushy creek onto latta ln to davis ln and back

week 18

Sunday- 77 minute run, 10 miles (ish)... Mt Bonnell route {pure delight}

Monday- 44 min run, town lake trail, Mopac bridge/Run-tex side past other water coolers to fence and back

Thursday- Speed work, mile warm-up (8 min), 8 x 400's (first 4 @ 90 sec w/ 100 m rest; next 3 @ 83 sec w/ 200 m rest; final 400 in 76 sec) mile cool-down (8 min)

Friday- 40 min run