WEEKLY SUMMARY (December 9-15): 43 miles (85% E, 11.5% 8k, and 3.5% R paces)
  Sunday: 2 easy, 8k race in 30:30 (see below), 2 easy (9 miles total)
  Monday: 6 miles at 7:28/mi.
  Tuesday: 7 miles at 7:20/mi.
  Wednesday: 2.5 E, 6 x (400m R in 79 + 400m E), 2.5 E (8 miles total)
  Thursday: 7 miles at 7:19/mi.
  Friday: 6 miles at 7:29/mi.
  Saturday: off (traveling)

Another low mileage week, this time because I didn't manage to fit in a run around traveling to Florida on Saturday. But end-of-semester weariness set in at the end of this week anyway, so I didn't mind the day off. I recovered fine from the 8k race last weekend and had another good repetition workout on Wednesday, which again left me feeling better the next day. Running the quarters in 79 seconds, the same time as two weeks ago when I did 4 intervals, was much less difficult than last time and my form was significantly less bad. Whether this workout will pay other dividends besides improving my form a little remains to be seen. I need and intend to start rotating in VO2 max interval and tempo workouts as well, but all this takes time and I need two easy days between such workouts. Now that my semester is over, I hope to get more serious about establishing the balanced training routine that I wrote about after the MCM. I will be traveling for part of this coming week and then again the next week, though. I'll do what I can around that and keep trying, at least, to avoid taking days off and to get a few more miles in each week.