Friday, July 29, 2011

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

Wednesday, July 20, 2011

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

Thursday, July 14, 2011

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

Monday, July 11, 2011

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