Be thou my vision, O Lord of my heart.

Sunday, December 12th
[morning HR: 48]
AM:
*15 x Around the World core routine
*Jay Johnson's back routine
PM:
*warm up drills
*5M comfortable at Town Lake with Jake
*2 x 20m neuromuscular drills
*5 x 30",30"
--averaged 6:56 pace for a total time of 34:40; paces of 7:38, 7:03, 6:44, 6:38, 6:37. felt nice after the first mile or so. just stiff and uncomfortable getting started.
--much better 30,30's today than i've been doing. paces of 4:43, 4:44, 4:46, 4:44, 4:44. definitely thankful for these! have to keep working and stay healthy though!

Monday, December 13th
[morning HR: 50]
AM:
*warm up drills
*2 x 20m neuromuscular drills
*6M of 2M cut downs at Town Lake
--HARD workout for me? maybe just feeling the effects of taking advantage of yesterday's run? ran 7:21, 6:54, 6:44, 6:38, 6:24, 6:23 for a 6:44 average.
PM:
*20' cross training
*strength/ core/ pedestal routine
*Jay Johnson's myrytl routine

Tuesday, December 14th
[morning HR: 49]
*60' stationary bike
*2 x pedestal routine with leg lifts

Wednesday, December 15th
[morning HR: 49]
*warm up drills
*5M recovery with Jake on sidewalks in San Antonio
*5 x 30",30"
*3 x 30" pedestal routine
---ran SLOW today. just have been feeling extra fatigued and needed a day to keep it chill.

Thursday, December 16th
[morning HR: 51]
*warm up drills
*1.5M warm up, 3M tempo, .5M cool down on treadmill
*1 x 30" H-core routine
*light strength work
*Jay Johnson's myrtyl routine
--ran 8:00 pace to 7:45 for the warm up and cool down; kept the tempo at 6:35 (1st mile), 6:25 average (2nd mile), and 6:15 (last mile). glad to have gotten it in, but it shouldn't have been that taxing?
--planned on a double, but travel and a surprise robbery at our apartment decided to intervene. life happens?!

Friday, December 17th
[morning HR: 51]
*60' stationary bike
*3 x 6 strength
*light core workout


Saturday, December 18th
[morning HR: 52]
*warm up drills
*3M comfortable on the streets
*2 x 20m neuromuscular drills
*8 x 1' grass hills at Flagpole Hill
*5' cool down and some stretching
--PERFECT 3M warm up. very slow still (7:45-8:20 pace), but nice and enjoyable. the hills were definitely draining from the start. i felt really heavy still and just not loose... but i guess that's part of training. paces for today's hills ranged from 5:54 for the last one to 6:12 on the first one. the average pace was between 6:01 and 6:03, so an improvement from last week.

Total Mileage for the Week (X-training: 10'=1M): 42 miles
Total Number of Runs: 5