November 29 - December 5 Training

Monday: 3 miles (9:38), 4.11 miles (9:15).  Both runs were in the rain.  Looks like I was the only one who ran at Brixx and I finished just before the hard rains hit.
Tuesday: 8 miles (9:04).  The plan called for 8 miles along rolling hills @ sub 9:15.  I ran in Fountain Brooke.  These aren't major hills, but they are constant up and down with no easy stretch and I always find it tough to just get near 9:30 pace.  So this was a good run at 9:04.
Wednesday: 7 miles (9:34).  Just very easy running today.
Thursday: 2 miles (9:22), 4 miles (9:10), 2 miles (9:36).  2 mile warmup at Drakes Creek Park followed by 8 x (400m@sub 7:20 pace + 400m jog) at the HHS track, followed by a 2 mile cool down.  I ended up averaging right at a 7:00 pace on the fast intervals with the first 4 around 7:05 and the last 4 around 6:55 pace.  First track workout since last March.  Felt good to get out there.  The resurfaced HHS track is excellent!
Friday: 7 miles (9:43).  I forgot my GPS and didn't want to drive back home with limited daylight.  So I ran the exact same route as I did on Wednesday. Probably closer to a 10 minute pace since I was able to just run easy with no trying to force a certain pace.
Saturday: 16 miles (9:07).  The plan called for an easy 15 miles progressing towards 9:15.  I felt a little stiff at the start getting out with miles of 9:49, 9:33, however, I was down to the 9:15 pace the 5th mile.  I kept pretty steady for the next 4 miles hovering around 9:15, then all of a sudden I was down to 9:06, 9:03 and the body just wanted to keep getting faster, finishing with miles of 8:54, 8:50, 8:43, 8:34, 8:09.  A good negative split by around 4 1/2 minutes.
Sunday: 12 miles (9:29).  The training plan only called for up to 6 miles, but I needed 7 to get a 60 mile week.  But I was feeling pretty good and didn't stop until I had 12 miles in and made it a solid 65 mile week.

Total Miles: 65.1 miles.  Biggest week since September but I expect most weeks to be at or above this total for the next 4 months and I work to prepare for London.