Monday, June 28, 2010

Week ending July 4, 2010

6/28 - 40 minutes AM (5 miles), 60 minutes PM (9 miles)

6/29 - 67 minutes (10 miles)

6/30 - road workout - 2 miles warm up, then 2 x 3 miles w/ 1 mile recovery (16:13, 7:43, 16:08), 1 mile cool down. (10 miles)

7/1 - 58 minutes (8 miles)

7/2 - 64 minutes (10 miles)

7/3 - 66 minutes (10 miles)

7/4 - 64 minutes (10 miles)

Summary: 72 miles for the week.

Monday, June 21, 2010

Week ending June 27, 2010

6/21 - 59 minutes (9 miles)

6/22 - 40 minutes AM (5 miles), 65 minutes PM (10 miles)

6/23 - workout (3 miles warm up with a few strides then 2 x mile, 4 x 400. I was originally planning to do 2 x 800 in between the miles and the 400s, but after the second mile I was already dead so I modified it. The lack of sleep is catching up to me big time lately, plus I need to ease up on some of my easy days. 4:57.9 (2:05), 4:57.5 (2:16), 72.9 (66), 71.6 (66), 71.4 (68), 70.3, 3 miles cool down) During the workout I was thinking this was a bomb but looking at it on paper doesn't look too bad, aside from the rest between the 400s being about twice what they should be. (10 miles)

6/24 - 60 minutes (8 miles)

6/25 - 42 minutes (6 miles)

6/26 - Strawberry Festival 5 Miler (3 miles warm up, race in 26:23 (1st), 4 miles cool down including a stop for strawberry shortcake!) (12 miles)

6/27 - 100 minutes (13 miles nice and easy)

Summary: 73 miles for the week with a medium effort race. Legs feel better than when the week started. I think because I got a little bit of rest. No race this coming weekend so hopefully I can get in a workout geared towards Stowe and get to feeling decent again before the race.

Monday, June 14, 2010

Week ending June 20, 2010

6/14 - 75 minutes? No watch, pretty comfortable pace (11 miles)

6/15 - 65 minutes (10 miles)

6/16 - workout (3 miles warm up with a few strides, then 5 x 800, 200 w/ 200m recovery after the 800 and 400m recovery after each set. 2:22 (58), 32.8 (1:58), 2:24 (61), 32.8 (2:05), 2:22 (61), 32.8 (2:07), 2:22 (63), 34.1 (2:07), 2:18 (61), 31.9, then 2+ miles cool down. Nice workout. Felt good to push the last couple of reps. I'm regaining some mental and emotional strength after last week's ordeal. Some guys can just run hard but I'm finding that I have to be mentally and emotionally ready to put in the work. Funny thing is...I don't believe in that kind of crap. (10 miles)

6/17 - 38 minutes AM (5 miles), 40 minutes PM (6 miles)

6/18 - 71 minutes (11 miles)

6/19 - 53 minutes (8 miles)

6/20 - Margarita's Father's Day 5K (4 miles warm up, race in 16:07 (1st), 4 miles cool down) (11 miles)

Summary: 72 miles for the week. Not many miles, but the lack of sleep is catching up to me and I'm feeling pretty tired and sluggish most of the time.

Monday, June 7, 2010

Week ending June 13, 2010

6/7 - 55 minutes AM (8 miles), 32 minutes PM (5 miles)

6/8 - 52 minutes AM (8 miles), Carter Kaye Wiles joins the team at 3:04 PM, 8 lbs., 9 ozs.

6/9 - off

6/10 - off

6/11 - off

6/12 - Market Square Day 10K (3 miles warm up, race in 32:19, 3 miles cool down) (12 miles)

6/13 - 99 minutes (15 miles)

Summary: Scariest week of my life. 48 miles