Monday- After taking an “archery-induced” break from training, I made a conscious effort to get back on my regular training schedule.  Even though I had gotten up at 4:00 am to deliver Doug to the airport shuttle, I managed to get out on the road that evening and put in 4.5 miles in 40 minutes.  It felt real good to stretch my legs and breath hard.  I slept real well that night!

Tuesday - Ran a shorter than usual Tuesday run.  4.5 miles in 45 minutes.  Still feeling a little peaked. 

Thursday -Track practice was a little more intense this week.  We stretched the high intensity interval to 4 minutes with a 2 minute rest time.  After 4 of those sets i was ready to call it a night.  Still I managed to keep a 8 min mile pace during the Hi intensity portion.  Call it 3 miles worth of running.

Saturday-Ran at China Camp State park on the Shoreline trail.  It was nice running under the oaks with a breeze coming off of San Pablo Bay.  One thing about trail running, is that you have to really pay attention to wear each step is landing.  I’d say that it increases the dificulty of a run by 10%.  Add to that watching out for mountain bikes, and a 3 hour run is a HECK of a workout.  I was in the low 9:00 minute times for the first 10 miles, but on the return trip I found myself walking more.  I accompanied a fellow Rock and Roll trainee for the last 2.0 miles, and it kept me running, rather than just walking it in.  I figure I got 16 miles in.  I sure felt the additional soreness in my abs from maneuvering on the uneven trail. 

Weekly total : 28 miles

2 Weeks to Rock & Roll Marathon.  Next Saturday is my Longest Training Run of the Year!