Run

• 21m
• 3.10 miles
• 06m 46s /Mi

Rice 5K. Concentrated on going out smooth and not too fast. Did better then usual with a 6:50 first mile. Avg 6:46 miles but still thought I could go faster. May concentrate on going under 20 next year rather then the Marathon.

Splits: 6:50, 6:52, 6:39

Bike

• 1h 53m 15s
• -----
• -----

2 Spin classes at the Y. Didn't push too hard. Tried to maintain higher rmps

Bike

• 45m
• -----
• -----

spin class. was sore from yesterday's tempo run. need to strech more post hard runs.

Bike

• 45m
• -----
• -----

light spin.

Run

• 55m
• 7.00 miles
• 07m 51s /Mi

Speed
Strength
60
10' WU. Then 40' tempo run at LT or 10k could be substituted. 10' cd.

Ran on the dreadmill. Felt ppretty good after a slow warm up.

Strength

• 20m

Period AA
Sets 2-3
Reps 15-20
Speed Slow
Recovery 1-1.5'
AND Core #2 - 2x
Time 75

Run

• 2h 40m
• 18.50 miles
• 08m 39s /Mi

Run Base
Endurance
160
Run 2:40 - first 20' easy - get warmed up. Then 30' at Z2, RP - maybe jump on the track for 1.5 miles to see your pace? Then 30' at Z3, just be uncomfortable, then 30' at Z2, maybe jump on track to pace? Then 30' at Z3 again, and 20' to cool down.

Felt pretty good today even after weights. Feeling better after my disappointing 10k on Thursday.