ACHIEVED
5.08 mi.@ 8:17

5:08 PM 25° 66% 1 mph

Scrapped the fartlek on this cold, late-afternoon, Christmas day run.

ACHIEVED
6.34 mi.@ 8:12

Got up this morning for a run. It was 9°F so changed the plan. Ran at 2:15 PM instead when temps had warmed to mid-20°'s. Had a fartlek on the schedule but the altitude and cold were having an impact on all movement so I was happy to just roll up a few miles.

OBJECTIVE
6 mi.@ 7:46-8:36

ACHIEVED
6.15 mi.@ 8:14

4:59 AM 67° 89% 2 mph

Surprisingly warm this morning. I felt okay over the 6 miles. Spent the time thinking about my son's automobile accident yesterday and a morning meeting at work that I'm not looking forward to.

PRE RUN
weight=167

POST RUN
orange juice, multivitamin & GrapeNuts w/1% milk

OBJECTIVE
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:46
4x2 min.@ 6:11 w/2 min. active recoveries
1.5 mi. cool-down @ 8:37-9:46

ACHIEVED
dynamic stretch
1.78 mi. WU
4x2 min. (7:02 7:10 6:29 6:33) w/2 min. active recoveries
1.54 mi. CD

5:58 AM 57° 88% 0 mph

This one didn't go very well. It's my last time in the Chasewood garage for several weeks. Not sure my Garmin was registering in the garage correctly. Felt tired. Couldn't ever really get going.

PRE RUN
weight=167

POST RUN
water, multivitamin & frosted mini wheats w/1% milk

OBJECTIVE
5 mi.@ 7:46-8:36
1x20 sec. high knees
1x20 sec. bounding

ACHIEVED
5.13 mi.@ 8:03
1x20 sec. high knees
1x20 sec. bounding

5:16 AM 37° 95% 0 mph

Calves were tight this morning; never really loosened up. This is a recovery week with reduced volume but consistent intensity. It's the last week of the "Build" phase. Next week begins "Base 1" phase.

PRE RUN
weight=168.5

POST RUN
apple juice, multivitamin & oatmeal w/brown sugar & 1% milk

Training Schedule: December 20 - 26

SUNDAY - Rest

MONDAY - Base Run + Drills
5 mi.@ 7:46-8:36
1x20 sec. high knees
1x20 sec. bounding

TUESDAY - Hill Repetitions
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:46
4x2 min.@ 6:11 w/2 min. active recoveries
1.5 mi. cool-down @ 8:37-9:46

WEDNESDAY - Base Run
6 mi.@ 7:46-8:36

THURSDAY - Fartlek Run
Dynamic stretching warm-up
5 mi.@ 7:46-8:36 w/4x2 min.@ 6:11 "sprinkled in"

FRIDAY - Base Run
6 mi.@ 7:46-8:36

SATURDAY - Base Run
8 mi.@ 7:46-8:36