November 29th-December 5th

Monday: 0mi - had a dentist appointment. No cavities, no fitness gained.

Tuesday: 10mi / 66min in Pisgah w/Ferenc and the Girls. Nice run. Feeling good.

Wednesday: 9mi* / 58min Track Workout - (1mile-4:49, 4x400m-70,70,69,64) w/ half rest. This was a decent workout. It was very windy and raining. I struggled a bit with the mile, but I felt great during the 400's. I think I need to make sure I do more strides before starting the workout.

Thursday: 0mi - Meeting at work. Got home just in time to see Wilson and Ferenc finishing their run in the dark with the dogs. Griffin got 17miles today. Maybe she can race for me! I did do a light lifting routine and I ran 4 hill strides with Wilson, Ferenc, and the Girls.

Friday: 10mi / 65min in Pisgah. Nice run.

Saturday: 11mi*/ 67min Jingle Bell 5K - 15:44(5:04) 1st. I was hoping to run a p.r. I had raced here twice and I knew this was a flat, fast course. Well, they changed the course. There now is a good-sized hill in the 2nd mile. It was also pretty freakin' windy today. I figured I was looking at a 16 flat. I was really happy with my race. I put in a solid effort and had a strong kick. No one challenged me and I lead from wire-to-wire. My laps were: 4:58, 5:13, 5:04, 26. Jen ran a 6 second p.r.

Sunday: 14mi* / 1:33 in Pisgah w/Ferenc, Fyffe, Boj, George, Goupil, Wilson, McKnight, and the Girls. It was a lot of fun getting out and running with such a big group. Things got a little serious when a few of us decided to hammer up to the ridge. I felt really good. We kept it nice and easy for the last half an hour. We stopped a couple times to enjoy the views. We had some good grub and beverages waiting for us at my house thanks to Jen. It was a fun day.

Total: 54mi - Decent week. Happy with my race and the long run was great. I'm really looking forward to going down to Rhody next week and racing the Blue/White Meet at URI.