Monday 30 minute run; 3.75 miles; 8:02 pace
Tuesday 45 minute bike- big gear mash session; strength and balance exercises
Wednesday 45:30 run w/ Claude Bacon around Lady Bird Lake; 4.7 miles; 10 min pace
Thursday 45 minute bike easy gear session
Friday Rest
Saturday Rest
Sunday 2:25 hour long run; 18.41 miles around Lady Bird Lake; 7:53 pace; 167 heart rate
What a great week! Got to run with the Baconator on a beautiful, warm Wed. morning around the hike and bike trail in downtown Austin and then this morning I had the run of my life! I ran 18.4 miles at a faster pace than I ran my first 5k two years ago! I am PUMPED! The speed sessions, hard workouts, and strength/balance workouts are increasing my speed and endurance. Granted, today's course is a lot flatter than anywhere around my neighborhood, so that accounted for some of the gain. I ran the first 4.5 mile loop in 36 minutes and the fourth and final loop in 35 minutes. I had enough in the tank to negative split. Not sure I've ever done that in a long run session.
I want to send my congrats to Claude on his race yesterday. I won't give it away because I know he'll post it on the blog. Suffice it to say our boy did us proud!
Mark, good luck on next week's White Rock Marathon. I know you've trained hard and a p.r. is in the cards for you. Look forward to hearing all about it. Have a great taper this week, get some rest, fuel up, and give it hell next Sunday.
To the rest of you boys, hope the holiday spirit has hold of you and the cold weather is not keeping you down. Jeremy and Ashley told me about their plans for some indoor workouts this winter. Break a leg, men! (Can you say that outside the theater?)
Kia Kaha!
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