Week of November 20th, 2006

Thanksgiving week. Goals are to balance out all the food with fitness. A successful holiday week is one that you get in most of your regular workouts, endulge in good food and spend time with family, and hop on the scale Monday to read the same number as last week.

Monday: 8 miles, slightly progressive. Finished with 8x30"on,30" off at 5k pace
Tuesday: 8 miles easy, again finished with 8x30"
Wednesday: Evening 4mile shake out with 4 strides.
Thursday: Bonfield Express Turkey Trot 5k, 17:16. 10miles total
Friday: Day off, busy getting the after thanksgiving deals.
Saturday: 13.5 miles, 7:19avg. This is my first run over 90 minutes in a long time. Legs were sore at the end, but lungs felt good. Maybe 5bpm of drift. Working on getting this to 16miles.
Sunday: 6.5 miles, easy on the treadmill, pretty sore, so I had to slow down.

50 miles total with one short day, and one day off. 60 here we come.

The race on Thursday was not too bad, but 3 seconds slower than a 5k last month. I did have offseason of 2 weeks of no running though, so Im not too worried. 76 miles in the 10 days leading into the race is a lot for me, so I cant complain. I again started a little too fast in the first quarter mile and paid for it. I think my splits were 5:27,5:40, 5:35. The course has some elevation, but not enough to use as an excuse for slowing 13" in the second mile. I ran the course 2 more times afterwards, so including the warmup, 10 miles for the day. I made up for the 10miles with a decent sized plate at Lisa's Thanksgiving, including some Pumpkin Spice Ale, and a Apple Spice Ale. And some crappy $9 white wine. I was nearly in a food coma when we went to Jason's, but I felt I needed a full plate and a couple more beers there. The highlight of day was the stuffing at Lisa's and the Spinach Souffle at Jason's. Mmmm.

Saturday we went out for Lisa's friend's brother's girlfriend's 21st birthday (you got all that). A little too much Vanilla Grey Goose and Coke and dancing postponed the Sunday morning run to sunday night. After the Bears got killed. Who forces 5 turnovers and still manages to lose...lame

Overall a good week. Ordered some spinervals DVD's, hopefully will bring the motivation to get back on the bike. Might do the cross race on sunday, or just focus on the 60mile target.