11/21/2011 – I took the day off from running. I felt much stronger this time round compared to my recent 21+ miles long run.
11/22/2011 – I jogged with M Berry in and out of RCP for 37m’06s’ approx. 5.5 miles during lunch hour.
11/23/2011 – I went down Wotton High School after work and join MCRRC group for a very light workout. Arturo doesn’t recommend me to run any hard track workout soon after any 19+ miles long run; so that’s why I decide to run what MC guys decide to do and tail behind them. They decided to run 16x300 meter with 100 meter recovery jog. Time rolled around and we started it. I made split every 400s include recovery jog, they are 2m'37s', 1m'58s', 2m'00s', 1m'58s', 2m'02s', 1m'58s', 2m'04s', 2m'07s', 2m'01s', 2m'06s', 2m'04s', 2m'11s', 2m'21s', 2m'08s', 2m'03s'.
11/24/2011 – Thanksgiving Day and I took a day off as from running. I gone to a friend’s penthouse for a meal on a 17-pound big bird. Great food and exellent wine, but I can't drink more than I should be...
11/25/2011 – It was beautiful day for running and weather was unseasonably warm. I ran around Aspen Hill neighborhood and MH Trail for 30m’26s’ approx. 4.1 miles.
11/26/2011 – I got myself out to Seneca Creek State Park early in the morning for Turkey Burnoff 10 Miler race. I did two miles as warm up and thought I was ready for this tempo workout (race rather). As “GO” was called, we charge out with several out-of-towners down the course. I ran this race course annually and thought I should know better; but I (and we) still follow those lead guys ran toward the park entry. OH NO! Bad mistake! We ran extra 0.1 mile down to hill and realized we made a mistake; about twenty of us in the lead pack rejoined the main course and mixed into the slower pack. However, I get to passed lots of people…
That was first mistake I made in this race. Second mistake I made for this race was tied my laces too tight and I lost about 33 seconds to fix it up at mile 3. However, since I was planning to race the race and still ran a solid 10 miles tempo run and finished with an official time of 1h’04m’54s’. I jog about 9m’24s’ approx. 1.2 mile as warm down. I logged about 13.7 miles for the day.
11/27/2011 – I was somewhat sore when after Saturday’s race, but still ran very easy for 43m’41s’, approx. 6.1 miles in Aspen Hill neighborhood and MH Trail.
11/28/2011 – At lunch, I jog down to East Potomac Park and did a mild tempo run. The plan was run 2x2 miles around 6m’40s’ – 6m’30s’ pace. Then I ran first 2-miler at 13m’00s’ [6m’30s’ + 6m’30s’] and second set at 12m’55s’ [6m’29s’ + 6m’26s’]. I was happy. I ran total of 52m’12s’ approx. 7.8 miles with workout, warm up, and warm down.
11/29/2011 – I felt my hammy are sore from Monday’s run. I jog around grassy area in Tidal Basin very easy for 34m’33s’ approx. 4.9 miles.
Tomorrow is my last track workout for Tucson marathon and for 2011. It is ten days away till race day...
