Rhett

MORNING

I got up and did some easy recovery miles today so I could work off some of those extra calories I ate over the weekend.  I hope to get in a nice tempo run tonight.

7 miles  Avg Pace 8:40

EVENING

 Tempo run

1 milewarm up

 6 miles (avg 6:27)

1 mile cool down

 Total run 8 miles, 54:45

MORNING

weight training

45 mins eliptical

Today is my last goal day of 2 a days.  I don't know what I'm going to do tonight in celebration.  I've kind of gotten used to the 2 a days.  I hope I don't start getting fat again after I go back to 1 workout a day.  When I started doing this the Monday after Thanksgiving I weighed 166.5 lbs this morning I weighed in at 156.0.  I guess it worked.

EVENING

I celebrated my final 2 a day with 1 hour of jump roping and plyometrics.  That is the end of 2 a days.... at least for the rest of this week.

Track work this morning.  During all those 2 a days I was expecting to have some serious dead leg issues, but never did... until this morning.  I felt good cardiovascularly, but my legs just wouldn't go like usual.  My repeats were siginificantly slower.

4 x 1200

3 x 800

2 x 400

All with 200m walk breaks in between.

Total run 8 miles, avg pace 8:31

I'm looking forward to a rest day tomorrow.  Merry Christmas everyone.

The Run-- 16 miles out and back, 300 ft descent out and 300 ft up back

The Weather-- amazingly beautiful day, sunny, no wind, upper 40s

The Goal-- take it easy out, run back hard, do it all under 2 hours

How it went-- I felt really good today after a rest day yesterday with a whole bunch of junk carb loading. I ran out easy like planned and turned around at 1:00:51. I then headed back with more of a purpose. I made it back in 57:03 for a total run of 16 miles in 1:57:54. Avg pace 7:22.

It was fun running in the day light. I don't get to do that often.

6 mile recovery run after weight training.

Legs felt a little tired at first, but much stronger as I went on.