Training, Nov. 16 - Nov. 22

Monday:  10 AM - 10 easy
2 PM - 10 easy - abs, hamstring curls - Still showing some cold symptoms and feeling a bit sluggish/tired. 
Total - 20

Tuesday:  Noon - 13 easy
7 PM - 10 easy - abs, hamstring curls
Total - 23

Wednesday:  10 AM - 10 easy - Was hoping to get back to getting a quality run in today, but I guess I'm still just feeling drained from my cold.  Felt awful, gonna take the afternoon off.
Total - 10

Thursday:  11 AM - 18 quality - Felt rested and back to normal.  This was really more like a long tempo, at about 95% MP (5:45/5:50 pace avg.)
6 PM - 10 easy - abs, hamstring curls - I plan on getting back to the core routine tomorrow.
Total - 28

Friday:  11 AM - 12 quality - Legs were feeling it a bit from yesterday.
6 PM - 10 easy, w/ 4 sets of diaganols (Kenyan style, stride the diaganol of a football/soccer field, jog across the goal line, stride back down the other diagnol, and jog back to the starting point for a set)
Total - 22

Saturday:  11 AM - 12 quality - Felt better.
9 PM - 9 easy - abs, hamstring curls - I remembered at 4 p.m. an assignment that I had due for my law journal.  5 hours later...I was out the door for run number two...on which I was attacked by a dog.  He was being sort of playful I guess, because though he bit me, it wasn't that hard.  But still, it was more playful than I wanted to be.  Eventually, I clipped him in the jaw with my heel on the back-kick (this has worked for me in the past), and he backed off. 
Total - 21

Sunday:  10 AM - 22 quality - Felt OK, though a strong headwind got to me a bit on the way back.  Also got dumped on by the rain for a while...to be expected.
6 PM - 4 easy - abs, hamstring curls
Total - 26

Summary:  150 miles, 5x abs, 5x hamstring curls

Overall a pretty good week.  I got over being sick finally by about Thursday and got some good quality runs in later in the week.  The one thing I didn't get back to quite yet was the core routine.  I was sick early and my legs were pretty dead later in the week and I had some late at night runs.  This is something I need to get back to now.  I'm traveling to Belgium this week and Oslo, Norway next week, so I probably won't be quite as high mileage the next two weeks.

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