Run

• 1h 22m 05s
• 11.00 miles
• 07m 27s /Mi

Long run this morning. Off to vacation. Huff said.

Run

• 30m
• 4.25 miles
• 07m 03s /Mi

I actually have no idea how long it took me. I did include 4 half mile speed drills to increase my effort. Two reasons for this. One - I will miss the track workout this week. And two - because I am inserting several efforts like this prior to long runs to prep me for the Goofy's Challenge as part of the Disney Marathon Weekend in January (1/2 mary on Sat and full mary on Sunday). The plan is to PR the half and pace jschmitchicago for the full. Its not the distance or the effort that has me worried. Its the recovery between races.

Run

• 27m 03s
• 4.00 miles
• 06m 45s /Mi

Getting out late with all the traffic this morning this felt more like Fartleks than a real run.

Strength

• 10m

The park across the way has two sets of concrete steps up a short hill. I rode one set up and down for 10 minutes of so. Combo two at a time to act like step up lunges and then taking every one as fast a I could as a suedo speed/power training session.

Run

• 41m 10s
• 5.50 miles
• 07m 28s /Mi

Run with the OPRC. Felt great. Ran slower than I wanted to but I wanted to run with Marty a guy who pushed me into my first sub 7 10 milers last year. He's nursing a knee injury and yesterday was the first day he pushed it in a while. I owed it to him to do a little pacing. I know when he gets back to full he'll be pulling me on some nights.

Swim

• 22m 15s
• 1051.56 meters
• 02m 06s /100 meters

Looking at it now why didn't I do another 50 to make it an even 1200. Oh well. Run tonight with Oak Park running club.

Strength

• 25m

Core stability workout in circuit fashion. Followed up by some multiplanar hop to balance and some plyometric box (bench) jumps.

Run

• 56m
• 7.00 miles
• 08m /Mi

I really don't know my time today. Went out in recovery mode but finished around race pace. My right calf is sore after yesterdays race.