Week 5 1/27 thru 2/2

MON. :  6 mi easy at the gym

TUES. : 1 hour on the bike trainer, plus an ab workout.

WED. : 8 mi. Senior Night at the track, just George & I were there. I planned to do 200/400/600/800/1200/1600, but I could barely hold on for the 12, so I cut the mile up to 800/400/200/200 to turn the ladder into a pyramid. I kept the recovery a short, easy. 200s except a 400 after the 12. I ran the last 2s hard, but in control. Good workout. 
            46/1:33/2:18/3:09/4:47/3:12/1:35/38//39

THU. :  8 mi. My brain kept saying tempo, my body was arguing for a recovery run. My body won. 

FRI. : 7 mi on the dreadmill. I hate the dreadmill, but I was meeting Roma at the gym, so I figured, what the hell, might as well go for it. I did the tempo I was planning to do yesterday. Have I said I hate the dreadmill? At least it keeps you on pace. I did 5 miles in about 34 minutes, with the last 3 just under 20:00, and the last 2 minutes at an all out for me 5:48 pace. Pretty sure I could hit a mid/low 19 min 5k at my current fitness level. With 19:18 being my PR, I'm feeling pretty good about where I'm at right now. 

SAT. : 0.  Ankles were friggin sore from the treadmill. Listen to the body before it screams at you. Planning a good long run for tomorrow. 

SUN. :   18 hard, hilly miles, fast for me. With Patrick Pezzati and others. Tough 1 1/2 mile hill at mile 6. Good quality long run. 

TOTAL FOR THE WEEK: -  47mi.  

TOTAL FOR THE YEAR: - 203 mi.
WEEKLY AVERAGE: 40 mi.   (Holy Shit)
DAYS RUNNING IN 2014: 22 out of 33 days.