Bacon Weekly

Mon- 30 min slow run (15min pace)
Tues- Chest, back, abs
Wed- 45 cycling (trainer) (previous off day)
Thurs- 11 Hill Sprints 8@ 7:30 pace-12%grade; 2@ 7:00 pace-12% grade, 1 @ 6:30-15% grade
Fri- Arms, Shoulders, abs
Saturday- OFF
Sunday- 90 minute run at HR Zone 3 (details below)

Biggie sized the week by replacing an off day with a cycling day on Wednesday. I'm preparing for a spring training cycling trip to Austin with two of Karl and my old friends from Lindsey Wilson College. It was my first ride with the trainer and was really nice...enjoyed indoor training more than i thought. Hill sprints were all increased one level by pace and grade; then upped the ante by juicing them up more towards the end...nothing in the tank for my intervals though. Today's run was my first based the HR zones from the Univ. of Texas VO2 tests and FINALLY outisde..temps in the low 60's. I found it really difficult to keep my HR in the zone...I set my watch to beep when too low or too high and it went off quite alot too high. It forced me to a slower pace than I've been running on the treadmill...ended at 9.28 miles at a 9:43 pace...my past long runs were all on the treadmill at a 8:30 pace...those runs were with no data too. So my main point is..I guess training slower to run faster concept will only be proven in my first half-marathon. I can tell you this though...I'm ready to kick that thing in the behind! I wanted to run faster, but forced myself to stay in the zone. Considering changing my training program to drop some needed fat (suggested from the UT test) before the mini on April 25th...if I break my program now and move to a fat-burning interval style program for 1 month that would put me at about March 8th; then back to my steady and longer program for 1.5 months; then a taper week before the race...gimme your thoughts on this if anyone has any.... Ready for another great training week..I hope you guys are too! Keep on,keep'n on.... The Mack