Run Life

AM: Met with the solers group for the sunday long run. Did the 6 mile out and back course twice. not ideal but they have water and its a pretty nice jaunt through good neighborhoods. perfect fall weather out. first 12 had some quick guys to pull me through some 5:30s for a bit. Most at high 5:50s/low 6s. Next 12 was solo, so I slowed down the pace  bit naturally. Average for the run was at 6:19. MIGHT and a strong maybe on that might I will go for a 3 mile shuffle tonight. Resting up next 3 days for the boulevard bold on turkey day. Would like to have fresh legsfor that....see if thats possible.

PM: 3.75 more with jax to get an even 28 for the day.

PM: 12 miles easy McAllister park right after work. 

Am: 5.5 easy lunch miles 

pm: 9 miles with Robby. 2.5 mile warm up. Then 2k acceleration. Mile around 5:25 with last 400m in 4:57. Then 4x30s pushes with min rest. Followed by 4x600ms at 1:41-1:46 range. Overall solid workout. Speed knocked out some of the junk from Sundays 28 mile day. Easy 5-6 tomorrow and rest up for the turkey trot 5 miler on Thursday. Then begin some taper action. 

Am: 7.5 easy miles in Nashville. Perfect weather for a long tempo. Mid 30s with no wind. Had to restrain due to tomorrow's turkey trot 5 miler. Want to be somewhat competitive for it. 5x 30 sec pick ups to shake out the legs.

Am: boulevard bolt in Nashville. 25:50s. Cold air was hurting the lungs a bit. Did some pick ups around the neighborhood from miles 17-20 of 5x2 min at MP. Slow miles with Katie. More to post on race later. But now Turkey time!!!

Am: 10.1 miles around neighborhoods in Brentwood. 23 degrees with feels like temps at 17. Nice and chilly out. Slow miles, hard to get warm

Am: 8 miles. 16x200 on and off the track. Still tired from thanksgiving 20 miler. Just turncoat and light speed. 32-35s for the on 200s. Hard for me to back off miles when I have a lot of down time for the holidays. Don't love to taper. But the legs need it. 15-16 tomorrow and then single easy days all next week