Sunday Summary

To all two of my readers, I want to apologize for my absence the last few days. Internet issues, which amounted to nothing more than a switch on my computer, have kept me offline since at least Tuesday. Duh!! I'd still be offline if not for my long suffering wife who tracked down the problem.

Wednesday I did another mild tempo run since the 300 Oaks 10K is next Saturday. I did

2.58 @ 10:50
.52 @ 9:32
.3 @ 12:39
.4 @ 9:30
.3 @ 13:00
.3 @ 9:56
1.04 @ 14:12
Walk 1.35

for a total of 5.43 run and 1.35 walk. I also went to Twin Rivers and did

1,800
300 back kick/swim with fins by 50s
6 X 50 @ 1:00 medium paddles
100 easy
Total 2,500 Long Course Meters

I work on Wednesday nights teaching a Film as Literature class. We watched American Beauty. Super film.

My biggest training swim to date.

Thursday I did an easy 2.15 mile shufffle and because I was so tired, I went to Twin Rivers instead of driving to DSU. I did

2,000
200 kick with fins
10 X 100 @ 2:00
200 back kick/swim by 50s with fins
Total: 4,000 meters

Friday I was all alone at the pond. I swam, by laps, 9.3 miles. The fish are becoming very aggressive.

Saturday I decided on another multi-paced run to tune myself up for the Oaks. I did it sort of free style, lapping my Garmin manually and running by feel. I did

1.3 @ 10:45
.13 @ 7:43
.63 @ 10:54
.12 @ 7:50
.7 @ 11:21
2.31 @ 8:53 (20:30 of tempo pace)
.43 @ 11:53
393 feet @ 8:48 (going up Tallahatchie Bridge)
1.33 @ 11:31
Walk .16
Total: 7.01 run/.16 walk

That afternoon, I walked another 1.1 miles while working in the yard and did a monster weight session for my swimming and swim support muscles.

For the week, I ran 22.39 miles. walked 5.61 miles, and swam 26,307 meters for my second consecutive 20/20 week. I am coming along nicely for the Suck, but I am just now really starting to run a bit. I'm just not sure how it will go at the Oaks. I am a little lighter and a little fitter than last year but just a little.