7/25 thru 7/31

MON. : 9 miles mid day Dump Run
TUES. : 10 miles, 2 with Frankie and Bray road

WED. : 14 miles 3 am with Roma & Frankie 11 pm w/ 6x800

2;52/2;52/2:51

2:50/2:53/2:49

THU. : Travel day, lots of walking

FRI. : 4 miles in Seattle with Roma & 2 hr kayak/ 3 mile walk

SAT. : 12 miles, 8 am, 4 w/Roma

SUN. : -

TOTAL FOR THE WEEK: 49

TOTAL MILES FOR 2011: 1229

7/18 thru 7/24

MON. : -
TUES. : 12 miles.  5k w/ Roma, 8 mi on Bray Road, 1 mi w/ Frankie.  Raced some bikers up Bray road.   Good hill workout.
WED. : 9 miles w/ workout. 3x200/400/800. Super hot day.
40/85/2:57
41/85/2:57

39/82/2:57

THU. : 9 miles, with double Death Hill.  I don't think the Keene State group expected to see me return to the top a 2nd time.  Fun but draining run in the heat.

FRI. : Too hot to FART.

SAT. : 2 miles, easy, with Frankie.

SUN. : 20 miles solo.  Good mind-clearer.  Ran hard the last 6 miles, 7:10/7:08/7:08/7:02/6:46/6:26.  Good to get the last two of a 20 miler in well under 7.

TOTAL FOR THE WEEK: 52

TOTAL MILES FOR 2011: 1180

7/11 thru 7/17

MON. : -

TUES. : 12 miles, very hot and I took it slow.

WED. : 12 miles with 8x200 track workout
37/38/37/38
38/38/37/35

THU. : 3 miles with  Frankie 

FRI. : 11 miles, 6 in huaraches.

SAT. : 8 miles

SUN. : 16 miles

TOTAL FOR THE WEEK: 62

TOTAL MILES FOR 2011: 1128

7/4 THRU 7/10

MON. : 8 miles, with 4 on the Fourth in 24:59(PR), 26th

TUES. : 4 miles, easy with Roma

WED. : 9 miles with track workout, 4x200/200/400

38/38/83/37/36/81

36/36/79/36/36/83

THU. : 10 mile Tempo, 73 minutes (7:18)

            39 out(7:48), 34 back(6:48)

FRI. : 11 miles with Death Hill

SAT. :  9 miles

SUN. : 19 miles, easy but long

TOTAL FOR THE WEEK: 70

TOTAL MILES FOR 2011: 1066

6/27 thru 7/3

MON. : -

TUES. : 9 mi, 6 w/ Roma

WED. : 8 mi, w/ 3x200/200/400

39/38/1:21/36/38/1:22

37/36/1:21

THU. : 9 mi

FRI. : 4 mi

SAT. : 12 mi

SUN. : 6 mi

TOTAL FOR THE WEEK: 48

TOTAL MILES FOR 2011: 995