Tuesday - 45 min. + weights
Wednesday - AM 20 min. easy, core, stretching. PM Back to track at BCC. Great group. 4 by 1600 in 5:08, 5:06, 5:04, 5:10 with 400 jog for rest. Felt comfortably on first three but current fitness level was exposed on the fourth rep. Wish I could have done 5 reps, but this is a fine start.
Thursday - 30 min. easy, 20 min. hard on bike, stretching
Friday - Hains Point tempo: 23 min. easy, 3.2 miles in 17:55 (5:41, 5:40, 5:39), 8 by 100 on grass, 17 min. easy
Saturday - 85 min. easy
Sunday - 90 min. ... Wish I could have joined the team today; had too much going on
Comments: After Chicago, as my legs and lower back started to feel better, I sketched out what I called "a moderate prep" -- training phase .5, basically -- for next Sunday's Jingle Bell 10K. Wednesday's workout revealed -- not that anything which occurred during it was unexpected -- that I'm not yet ready to run a good 10K, but that's OK. I will NOT go out too fast, compete and enjoy it. The purpose of this early phase of training was to establish a new routine, one that involved more time in the gym and more attention to smaller details.
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