Week of 1-28-12

Saturday - 20.3 miler at Town Lake in 3:07:08
Monday - 2mile warmup @5.5mph, 7 mile tempo at 8:13 (started at 8:34), 1 mile cooldown
Tuesday - 2mile warmup @5.5mph, 8 3:30 Yassos w/3:30 job between, 7 miles
Wednesday - 8mile @6.8mph, with three breaks, felt a little flat
Thursday - 2mile jog, felt so flat couldn't run after that
Friday - off

Sunday 20 miler

Sunday
Ran two laps around Town Lake (Ladybird Lake) = 20.3 miles @ 3hr 12min

Monday
jog to gym and back = 2 miles
Core and Weights

Tuesday
1 mile warmup on treadmill
6 mile tempo at 8min pace
1 mile cooldown at 9min pace

Wednesday
1 mile warmup on treadmill
(4) 1 mile repeats @ 7min pace
1 mile cooldown at 9min pace

Back after 8 weeks off

Signed up for Austin Marathon yesterday so I'm committed now.

Sunday - 17 mile test run. Mesa, Balcones to Hancock/Bullcreek/44th 2:48
Monday - off
Tuesday - 1 mile warmup at 12min pace; 6 mile tempo at 8-8:13pace
Wednesday - core and weights
Thursday - 1 mile warmup and 5 mile tempo at 7:30 pace