2011 is here... last week before indoor starts!

Sunday, January 2nd
morning HR: 47
rest day

Monday, January 3rd
9+M conversational at White Rock Lake in 66:41. Ran the full small loop... about 9.2 miles total. Felt great today and enjoyed running relaxed in such a beautiful place!
4 x hill sprints
[30' double w/ strength & core] Got it all in! Started with 20 reps of Around the World core, then had a nice 30' solid bike, followed by 3 x 10 lower body strength and 3 x 6 upper body strength. Finished things up with some good stretching.

Tuesday, January 4th
morning HR: 47
3M warm up, warm up drills, 2 x 15m neuromuscular drills
8 x 800m @10k pace (200j recovery) Nice and controlled on these! Worked through them evenly and hit 2:57, 2:56, 2:55, 2:57, 2:56, 2:56, 2:56, 2:53 respectively. Very comfortable... just like a clock! (perfect weather though!)
4 x 150 build-ups (150j recovery) 
[30' double w/ mobility]  Another day in the books! Started with the Myrtyl routine and finished up with a 30' aqua jog.

Wednesday, January 4th
morning HR: 50
15' elliptical
2 x 45" pedestal routine, 1 x 45" H-Core routine
3 x 10 lower body/ 3 x 8 upper body strength
45' elliptical

Thursday, January 5th
warm up drills
50' recovery- Primarily on dirt, took things very easy today... I'm definitely sore from yesterday's strength work!
2 x 20m neuromuscular drills + 4 x short strides
[30' double w/ mobility]

Friday, January 6th
warm up drills + 2 x 20m neuromuscular drills + 3M warm up
12 x 300 hard (100j recovery) - Ran these harder than I should've, but it was good to get in that type of an effort. Average paces for the hard segments were 4:45, 5:01, 4:57, 4:58, 5:10, 5:07, (longer rest) 5:04, 5:02, 4:56, (longer rest) 5:12, 5:10, 4:59. Took two extra breaks to get some more recovery and maintain the hard efforts.
1M warm down + warm down drills
3 x 6 strength
[30' double w/ core] Chose the elliptical for this double. Finished up with 20 x Around the World core.

Saturday, January 7th
Total rest day again. Nursing a sore hip/glute?

Weekly Mileage: 47
Number of Runs: 4

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