week 24

Sunday- ran 6.5 miles, moderate

Monday- ran 7 miles, 2nd half harder... flat

Wednesday- ran 10 min on treadmill, rowed 10, biked 10, ran 10 elliptical, ran 5 treadmill

Saturday- 8 miles

week 23

Monday- 25 min run, 15 min bike, 10 min row, 10 min run

Tuesday- Speed workout +, 1 mile, then 5 x 800's @ 6:31 mile , then 6:27 mile, then 6:22 mile, then 6:17 mile, then 6:12 mile pace... then 10 min bike, 10 min elliptical

FridaY- 10 min run, 10 min elliptical, 10 min row, 10 min ride

Saturday- 2 hour run... started at austin high under mopac to stratford to rebud then south on westlake to 2244 and back to redbud, right on wildcat (something?) to terrace mountain to redbud, south to 2244, back north to stratford and back to austin high. vERy HiLLy

*not a lot of miles in this week but great week of hills, building speed and strength

week 22

Sunday- Decker Challenge 20k, 1:36:40... hills

Monday- 1 hour run; noticed tendered left hip and sharp pain in right heel

**took the next few days off**

Friday- swam 20 min, in effort for recovery/strength

Saturday- ran moderate 8 miles, 60 minutes