**Took two weeks off of running due to tender calve muscle (possible Achilles Tendon issue).**
Friday - December 26 - Easy 30 minutes run on hills, covered 3.4 miles, 8:51 pace PRAISE GOD!!
Saturday - December 27 - Easy 5 miles, 45 min, 9:00 pace, Similar route but with higher/harder hills and 30 mph head winds.
Monday - December 29 - Easy 10 miles, 1 hour 32 min, 9:12 pace. Began with route from Saturday but kept on going, adding miles and hills.
2009
Thursday - January 1 - 8 miles, 1 hour 9 min, 8:40 pace. SW Parkway route incl. Foster Ranch portion (yellow)
Friday - January 2 - 5 miles, 42 minutes, 8:24 pace (yellow)
Sunday - January 4 - 10 miles, 1 hr 26 min, 8:42 pace (yellow)
Wednesday - January 7 - 5 miles, 43 minutes, 8:36 pace (yellow)
**Thursday and Friday were low on energy so i did my best to get more rest. Saturday will be a low-key day as well; RunTex 20 Miler is on Sunday**
Sunday - January 11 - PRAISE the LORD!! Ran the Runtex 20 Miler, 2 Hours 40 Min 34 Sec, 8:02 pace... I know that my pace slowed after the first 13.1 miles (ran that in 1:41 which is 7:42 pace) so I started fast; i felt good and went for it. I did finish ahead of the 3:30 Marathon Pace group (yellow)
**Recovering from RunTex 20**
Saturday - January 17 - easy 7 miles including hills of Exposition, 8:30 pace, little under an hour, felt good while running... Achilles is singing out of tune again though (yellow)
Saturday, December 27, 2008
Wednesday, December 3, 2008
December, 3rd DC race & more
**Will be relatively easy week due to Decker 1/2 Marathon on Sunday, Dec 7**
Tuesday - December 2 - Ran Moderately easy 10k @ 53:30
Wednesday - December 3 - Mile warm-up (8:00), Speed Drills, 3 x 800m (3:07, 3:03, 3:01), 10 minutes stairs, 2x 800m (3:09, 3:00), 800m cool-down (4:00)
Sunday - December 7 - Decker Challenge 1/2 Marathon, 1:40:09... (7:37 pace), Hilly throughout... a race that really beat me up last year; felt really good during and after today tho, Praise the Lord.
**Recovery: Mon & Tues OFF**
Wednesday - December 10 - 4 miles, Very Easy, 9 min mile pace
Tuesday - December 2 - Ran Moderately easy 10k @ 53:30
Wednesday - December 3 - Mile warm-up (8:00), Speed Drills, 3 x 800m (3:07, 3:03, 3:01), 10 minutes stairs, 2x 800m (3:09, 3:00), 800m cool-down (4:00)
Sunday - December 7 - Decker Challenge 1/2 Marathon, 1:40:09... (7:37 pace), Hilly throughout... a race that really beat me up last year; felt really good during and after today tho, Praise the Lord.
**Recovery: Mon & Tues OFF**
Wednesday - December 10 - 4 miles, Very Easy, 9 min mile pace
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