Monday-Long swim. My goal was to swim 2000 meters in 250 meter blocks in 6:30 or better. I averaged 6:23, each lap at 5:55, 6:28, 6:30, 6:25, 6:28, 6:34, 6:27, and 6:21. For a total of 51:11. I am able to go faster longer with a few details. Head deep in the water, full arm push, and high elbows. I felt very strong.
Tuesday-Short run. Watch died. 4 miles with the wife. I was back in less than 40 min with small cool down outside. Must have been 9-930 pace.
Thursday-Swapped days off with friday. REST
Friday-Running intervals. 1 mile warm up, 3 X 4 min, 1-1.5 mile cool down. Overall 4.88 miles in 49 min total. I had trouble keeping the interval pace for 4 min. After 3 min I went down hill. The on ave speeds were 8:24, 8:53, and 9:03. I also chose a hillier course. Overall I became a stronger runner. Marks end of block. Rest block to ensue.
Saturday- Recovery long ride. 30 miles towards Red Rock. Ave 16 mph, with a head wind for the first 15 miles (out and back). Art and Julie went along.
Sunday (today)-Recovery long run. The first 6 miles of the Silverman run course. This is a course that I tried to run all last year to train and I never was able to do it without walking. Did it today with a blast from the past around every corner without walking. Total 6.01 miles in 1:02. My 10K PR was just a few minutes faster. That course is no where near as hard as this one. For the race, the first half is harder than the second half and If I can hold this pace I will shave 45 min off last years run time. That would be awesome. I thought about my favorite quote of all time this whole run. I was out the door by 5:15 and running at 5:30 not another runner out there. QUOTE:
"Champions are made when no one is watching."
I think a lot about what next year will be compared to right now. What If this is my crowning achievement, what if I crush next year I am going to crush this year? JUST WHAT AM I CAPABLE OF?