NIIIIIIIINE and BSK

Monday (0 miles) OFF

Tuesday (8 miles) Went out and ran around mission bay at a pretty relaxed pace, which of course ended up being rather fast.

Wednesday (10.5 miles) AM - 3 miles PM - 7.5 miles The AM was a bike workout and the PM was out at Lake Murray and at under a 6 minute clip. I think I am going to join Team BSK a semi elite track club down here and the site is pretty cool. They have a workout tomorrow at 6:30 AM out at UCSD that I am going to try and make it out to.

Thursday (10.5 miles) Today - 1.5 mile warm up to the track. Threw on flats then 4x100m strides. Headed right into the workout which was 400-600-400-200 (400m rest) then 1mile run then 6x300m (100m rest). Then headed back to the cars, dropped the flats and headed out on an extra few miles with David. My times for the workout were 70-71s splits for the 4,6 and 34 for the 200m. I went 52-53-52-50-50-48 for the 300m reps.  Ended up being a pretty long workout for total miles, a good day. I meet Manny, Ross and David today.

Friday (9 miles) I decided to see what it would be like to run on the treadmills at the ARC for an extended period of time. It was actually kind of pleasant however I got really really sweaty by the end due to the fact that there is no wind indoors. I did about a 1/2 mile warm up to the gym and then hopped on the treadmill. I ran for 7 miles hard and then 1 mile easy. I was doing 9mph for the most part of (640pace) and then towards the end I would throw in 1/2 mile to 1.5 mile surges at sub 6 minute pace. I ran 1/2 CD back to my apt.

Saturday (10 miles) Today was a very lazy day. I woke up late and just bullshit around trying to avoid doing a workout today. Eventually I had to go or else there would be no more sunlight or access to a facility so I drove out to Murray. I did a 18 minute warm up and then started my fantastically mundane 5x1000m repeats. The first one got out a bit quick and I clocked 3:05. I settled in and ripped out 307-305-307 for the next 3 with me feeling the 4th one pretty bad. I manned up and dropped a fast one for the final rept in 304. That's a 15:28 5k right there, and average of 3:05.6 per K or 4:59 per mile. I am very pleased with that workout. I then did a very long cool down of 30 minutes.

Sunday (15 miles) A beautiful run with a huge percentage of the BSK group. Ran with Manny for all of the run and felt a bit sluggish after yesterdays workout. I messed up my shin pretty bad on a bush as I was hopping a fence. All in all a good day.

Miles Run (61.5)

This week worked out like I wanted it to. I wanted about a 10 mile drop from last week to make sure my body is ready and this upcoming week I am going to kick the mileage up to the mid 70's.