Week 4

Sunday -- 10.5 miles in about 64 min...four middle miles in 6:27, 6:04, 5:57, 6:08...probably hung around that pace for the end of the run. Not sure though because my watch was being dumb.

Monday -- 60 min total with 5 x 3 min fast, 3 min easy AM -- felt okay. Definitely not fresh from the weekend, but still an okay effort...General Strength routine PM

Tuesday -- 8+ miles in 49:59...6:48, 6:24, 6:11, 5:52, 5:40, 5:37 = 6 Mile splits...+ 6 x short hills w/ full recovery AM

Wednesday -- 10.5 miles in 65:20 with fartlek of 8 x 1 min, 3 min...not recovered, didn't run well...but finished.

Thursday -- 8 miles easy w/ Kurt on Merrifield + 6 x short hills + 2 x fast grass strides.

Friday -- 2 miles easy + 9x300m hills + 4 miles progression ((5:47, 5:37, 5:23, 5:21)) + general strength.

Saturday -- 46 min recovery w/ Amie

Week 3

Sunday -- 69 min running w/ 4x1 min, 3x2 min, 1x3 min fartlek with 3 min recoveries. Was scheduled to go 90 min and more surges, but my stomach got sick once again. Still good effort.

Monday -- 20 min easy running AM + 60 min easy running PM -- stomach still sick.

Tuesday -- Recovery for stomach purposes.

Wednesday -- 60 min w/ Amie in Fort Worth AM

Thursday -- 8 miles in 49 min w/ Amie on Merrifield AM -- felt amazing.

Friday -- 8 miles in 51 min w/ Amie on Merrifield AM -- another great day.

Saturday -- 15k progression in 50:40*. Added on 8 minutes to make it 10+ miles. Great day. Broke Dan's course record and felt very good in doing so. Could not have gone faster.

Total -- 57 miles...terrible week mileage wise...not bad effort wise.

week 2

Looking to build upon last week's start to training. Let me say to anyone who reads this, I am training to run a fast 5k in April. Everything I do now is laying the foundation to that.

Sunday -- 80+ minutes w/ Amie. The last two weeks we've run a hilly course that has really put some fatigue in my legs towards the last 20 minutes of the run. Calling it 11.5 miles..General strength -- back PM

Monday -- Warm up, 9 miles steady on merrifield, cool down; 11 miles total. General strength to follow AM.
Looking to run between 52 and 54 minutes for the 9M course; staying under control. Ran 52:21 with splits of 6:09, 6:06, 5:53, 5:59, 5:35, 5:58, 5:50, 5:37, 5:26...11 miles in 65:27...General Strength: 3 x 6 dips, hamstring curls, chin ups, leg press, knee extension, 3 x 25 sit ups, 3 x 100 crunches, 3 x 10 single arm curls, 3 x 20 sit and reach, 3 x 12 calf raise...

Tuesday -- 8 miles in 51:22 ((7:03, 6:40, 6:35, 6:27, 6:18, 6:11, 6:03, 5:52)) + "The Big 12" PM

Wednesday -- 10.5 miles at white rock lake in 66:34...

Thursday -- 1.5 miles warm up, 4x1k hills w/ jog down recovery, 4 miles progression AM; 9 miles total. General strength to follow AM. Great workout. Got sick during the strength session. Finished, but still sick.

Friday -- 59 min easy AM + 25 min easy PM

Saturday -- 60 min easy AM + 30 min easy PM

starting over. once again.

Trying this again.

Sunday -- 80+ minutes...extremely fatigued. Could barely keep up with Amie. It was good though. A very good ice-breaker...;)

Monday -- 52+ minutes...felt great. Was relaxed and was comfortable. General Strength afterwards: 3 x 6 dips, 3 x 6 knee extensions, 3 x 15 calf raises, 3 x 6 pull ups, 3 x 6 hamstring curls, 3 x 6 leg press, 3 x 6 single arm curls...

Tuesday -- 52+ minutes around Grand Prairie...ran pretty quick and got in at least 8 miles. Did the "Big 12" last night. Finally completed it with no rest breaks. Getting stronger.

Wednesday -- 10.5 miles in 66:64...Nice run w/ Amie. Ran first 5M in 34:42...3 sets of 200 crunches, 25 sit ups, 100 crunches, 15 sit ups...

Thursday -- 2 miles warm up, 9x300m hills, 4 mile cut down...9 miles total = 58:38
Decided to make this into more of a high end aerobic workout...kept the repeats without breaks, and very under control. Only on the last 2 did anything resemble a "killer" effort. The 4 mile cut down afterwards was 6:38, 6:04, 5:55, 5:45...so under control, but uptempo...General Strength. 3 sets of 6 x dips, 6 x chin ups, 6 x hamstring curls, 6 x knee extension, 6 x leg press, 15 x calf raises, 12 x single arm curls, 25 x sit ups, 20 x sit and reach, 15 x sit and reach twists, 50 x crunches, 10 x military med ball press.

Friday -- 8 miles easy w/ Gabe on Merrifield -- 51:48 for the 8 miles. Core that night w/ Amie.

Saturday -- 52:22 easy w/ Amie in Nac. Calling it 8 miles, was pretty decent clip. Did "The Big 12" later that night + 300,200,100 crunches.

Total -- 62 miles; 1 workout.

Good week.