KW MP

6 miles. Memorial Park. 1 hr + core. Tired! Release week at work - too much work!

KW hills

5 miles. Cloverleaf. rain showers. 1.5 w/u. 8 hill reps - approx 15 min. 4:00 mr. 1 mile hard. Tough workout. w/d + core

KW hills

6 miles. Cloverleaf. 1000m reps. walk btwn. w/u, w/d + core

KW hills

5.5 miles. Cloverleaf. 1.5 w/u. 30 minutes of 2 hills. w/u, w/d + core. Great weather and not holding back for tomorrows race. Training through.

KW - speed

6 miles. under Waugh bridge. 2.0 w/u, 6 x 0.5 reps. 35 mins Progressive. 1:00 walk btwn. w/d + core.

KW hills

5 miles. Spotts Park. Hill session. 2.0 w/u. 20 x 0.1 hill reps. Av 1:05. 1 m w/d.

KW - speed

6 miles. Spotts Park. 2 mile w/u. Fartlek @ Spotts Park. In the bowl of Spottts Park on a scenic Fartlek course as the sun sets. Tough getting going after yesterday's race. But last few reps OK. w/d + core

KW - speed

7 miles. Buffalo Bayou. 14 x 0.17 mile Reps. 50s rest.

Kenyan Way - Hills

5.5 miles. Cloverleaf. 1.5 mile warm-up then 3x4 hill reps on all 4 parts of cloverleaf short w/d + core.

KW Hills - jet lag edition

6 miles. 2 mile w/u. At Cloverleaf which is getting quite beat up. 4 x 1000m. Approx 2 min rest walking back to start. (Garmin didn't get first lap). Also just flown in from London. Felt OK to run after sleeping most of way back in first class on new lie flat beds. Session somewhat moderate after racing at weekend. Laps were consistent in time but harder effort each time!

KW - HS

5.5 miles. Cloverleaf. Tough session. 1.5 w/u with Dave. 1 medium pace mile. 6 hill reps - 1 hard pace mile. w/d. 10 mins Core workout. Felt it the next day!

KW SS

5 miles. A little different start point. Found some cones in the usual place at Waugh Bridge - but no people. Finally some others came running round and I found my way just in time for the group start. Basically some of usual loops - but hard effort along the flat top part and jog back on the beat up path by bayou. Good session.

Kenyan Way Hills

5 miles. Cloverleaf. Mellow run. Still sick from weekend. Managed to recover at work and decent lunch and a nap! Jody is back! Did 2 loops with him to catch up a bit.

Kenyan Way Speed Session

5 miles. Cloverleaf. 1 mile w/u. 2 man relays. Hustle to get to start point from sprint finish. Av 51 seconds. 7 one way (started 2nd), 8 another (started first) Run with Chris. Fun session.

Kenyan Way Progressive Run

4 miles. Around the bayou. I don't need to mention it was hot and humid do I?

Winter Solstice Runs

14 miles in 2 winter solstice runs. 10 mile w/u around buffalo bayou including downtown.
4 miles KW hills.

Followed by seeing Avatar in 3D.

KW -Intervals

8 miles. Intervals at Memorial Park. 2miles, 5MR, 1mile, 3MR, .5mile

KW - Hills

5 miles. Short w/u and hill session. Little slick underfoot. (Rain continues all week.)

KW - MP

6 miles . Memorial Park. 2 mile warm-up. 3 miles of 2 lamposts fast - 2 slow. 1 mil wd.

KW - MP

6 miles. Memorial Park. 2 miles warm-up. 3 miles temp run. 1 mile w/d.