Weekly Roundup

This morning, the Galloway folks had plenty of leaders, so after dropping off water and Accelerade on the course, and meeting the troops at the start, I was able to let them head out on their own. My legs feel pretty good this morning after yesterday's long run, so that's a good sign. I'll do some easy stretching and maybe some heat/cold treatment on my calf and quad, where some very slight stiffness is still present.

Totals for the week: 4 runs, 44 miles. Skipped one workout, the recovery run on Wednesday. Did one easy recovery run on Monday after the race, then the vigorous speedwork 1,000m repeats and my 9.5 miles worth of fartlek acceleration workout, finishing the week with the long 20.4 miler. It was a fabulous week. Last week featured the good half marathon race effort, and this week, the long run went even better, probably. The weather has been nice, too. Once all the heavy rain water can run through Town Lake, and allow the trail to become available again for its full length, we'll be ready to enjoy everything even more.

This week is another race week, with the Decker Challenge 20K on Sunday. Monday is an interesting workout from Gilbert...40 minutes easy running, then 20-30 strides on a grassy surface, concentrating on full form. His thinking is that with the super long long runs (20+ miles), that we need to get that snap back in our legs and get rid of any tendency to revert to long run shuffle form. Then, circuit training, a recovery run, and a tempo run, probably 4 miles, on Thursday. That'll be instructive to check out how I'm doing on the tempo run. I bet the trail hasn't drained down by then, though, so it will probably be on a different course. Mileage will be reduced this week, which is about right. Total mileage for November will be more than double what I ran last November, and I've already run more this year than last year's 12 month totals.