One last week of training before the week of Conference.

Monday, October 25th

[morning HR: 50]

Rest day.

Tuesday, October 26th
[morning HR: 49]
AM:
*2M warm up
*4M alt mile workout between race pace and tempo
*2M cool down
where- mountain view college
total time/ avg pace- 24:16/ 6:04
mile times- 5:54, 6:34, 5:48, 5:59
comments- lots of lessons learned today. definitely need more cold weather workouts- my chest is not used to it. also, i need to learn to run HARD from the start, but to follow the workout plan. i had a good workout today, but it was not what it was supposed to be. the plan was: 5:45, 6:45, 5:45, 6:45. obviously didn't happen. also, i should mention that i stopped for about 30-45" before the final mile. i needed it... not sure if it was just all mental or if it was physical too. maybe next time i'll go somewhere a little more flat and predictable so i can practice feeling these paces.
PM:
*Mucho's strength and core routine

*30' stationary bike

Wednesday, October 27th
[morning HR: 49]
AM:
*50' run on grass at Mountain View Community College
*4 x strides
*2 x 60" pedestal routine
PM:
*core workout
*30' aqua jog

Thursday, October 28th
[morning HR: 51]
*Jay Johnson back routine
*60' aqua jog with 40' steady + 10 x 30" sprint, 30" recovery

Friday, October 29th

[morning HR: 50]

*20' warm up

*4 miles of alt 800m (race pace & tempo pace)

*11' cool down

where-Jackson Middle School track

total time/avg pace- 25:10/ 6:17

800m splits- 2:51, 3:20, 2:54, 3:30, 2:49, ?, 2:54, ?

comments- i don't remember jake calling my splits for the last 2 "tempo" 800's, but i believe the 3:30 was definitely the slowest. not terribly pumped about the workout, but i will take the positives from it and leave it at that. got in 4M worth of work at a decent pace, got in another workout in the cold weather. got in 2M at race pace without any truly significant recoveries. leaving it there- staying positive. now is not the time to start getting too critical!

PM:

*30' stationary bike

*core workout

Saturday, October 30th

[morning HR: ??]

AM:

*7M run at white rock lake

total time/avg pace- 54:30/ 7:46

*4 x strides

PM:

*Mucho's strength and core workout

*Jay Johnson's myrtl routine

Sunday, October 31st

[morning HR: 52]

Rest day.

Mileage for the week: 29 miles.

Mileage of x-training (10'=1M): 15 miles.

Number of runs: 4.