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

Time to settle back into training!

Sunday, December 5th

[morning HR: 50]

Rest day... perfect timing as we did not get back to Dallas until 3AM this morning!

Monday, December 6th
[morning HR: 45]
AM:
*warm up drills
*2 x 20m neuromuscular drills
*4M easy on grass at Mt View
--28:18/ 7:04. went by feel with mile paces of 7:21, 7:01, 6:56, 6:55.
*4 x 30",30"
--4:53, 5:12, 5:08, 5:06. don't know if it was the fact that my hands were ICE cold and i wanted to be done or if it was the good sleep i got last night or the lack of brutal wind this morning, but today's run and strides felt very good. i'm definitely thankful for the health God has blessed me with, and excited for the rest of the week! first track workout is tomorrow!!
*cool down drills
>>>>personal note: this is my first run in my new shoes... need to keep track of mileage for them so i get an idea for how long they last!
PM:

*20' stationary bike

*15 x around the world core routine

*weights- strength endurance focus


Tuesday, December 7th
[morning HR: 50]
*warm up drills
*20' easy
*2 x 20m neuromuscular drills
*4 x 800/300 (100j recovery/400j recovery)
--plan was to hit current 10k race pace for the 800's and current 5k race pace for the 300's. this would mean 3:11 and 65, respectively. focused on staying controlled and relaxed, mostly just on enjoying being back at a track!!
--actual times: 3.10, 64, 3.04, 63, 3.01, 62, 2:59, 60. felt great, definitely could have done more but it's nice doing workouts and leaving them confident and not beat up. really excited for the spring!
*8' easy

Wednesday, December 8th
[morning HR: 46]

*15 x around the world core routine

*Jay Johnson's back routine

*55' aquajog w/ downward ladder of 8',7',6',5',4',3',2',1' (1' recovery)

Thursday, December 9th

[morning HR: 47]

AM:

*warm up drills
*2 x 20m neuromuscular drills
*4M comfortable on treadmill at 1% incline
*4 x 30",30" on treadmill at 1% incline (plus time taken to adjust paces)
*.4M to cool down (finished out the mile started by the 30,30's)
*Jay Johnson's myrtyl routine

--started at 8:00pace, worked down to the last 2 miles very comfortable sub 7:00 pace. averaged about 7:05 for the run. 30's were all set to 5:00 pace and i simply started my timer when the pace was set. felt very good today.
PM:
*20' stationary bike
*weights- strength endurance workout

Friday, December 10th

[morning HR: 50]

may be getting sick?

*22' warm up
*warm up drills
*2 x 20m neuromuscular drills
*6 x 1' hard uphill at Flagpole Hill
*10' cool down
*cool down drills
--very poor footing and not a great workout, but definitely still beneficial. noticed a change in my form after the very first repeat. the first one was 6:24 pace, the last one was 5:57 pace... obviously i learned a little during the workout. :) not as fast as it should have been, but a good strength stimulus anyways, i think. the next ones will be better!

Saturday, December 11th
[morning HR: 50]
still have a sore throat and headache? maybe just tired from a stressful week?
Rest day!!
(switched today with next Tuesday, which was supposed to be my day off, in order to recoup from such a taxing week... will cross train on Tuesday now!)

Mileage for the Week (including 10'=1M for x-training): 30
Total # of Runs: 4