8/22 thru 8/28

MON. : 7 miles.  3 am with Roma, 4 pm with Michael

TUES. : 10 miles, run/walk with Roma

WED. : 10 miles, with 3x 200/400/600
w/200 rest 400 between sets(400 before last 600)
34/1:19/2:04
35/1:19/2:08
36/1:19/2:06
THU. : 14 miles in 1:58, with hills, hills, hills.  And rain.
            Good Pisgah practice, even though it was on the roads.

FRI. : 15 miles.  7 am in huaraches with Roma. 8 pm with Jeff

SAT. : 10 miles with 20:36 5k(3.3mi) 3rd

SUN. : 0 miles Goodnight Irene. So goes my chance to get to 80.
TOTAL FOR THE WEEK: 66
TOTAL MILES FOR 2011: 1466

8/15 thru 8/21, 1400 for the year

MON. : -

TUES. : 7 miles 

WED. :  10 miles with 4/8/12/16/12/8/4

1:30/3:00/4:28/5:56

4:29/2:55/1:18

THU. : 12 miles total
             8 am in Pisgah, 4 pm w/Roma

FRI. : 0 miles, saw Dylan in Gilford

SAT. : 10 miles, with 36:04 5.5 mi  race(9th). Tough course, and 3.5 hrs sleep after Dylan

SUN. : 16 miles, with 1:06 up(8:15, MP+ 60 sec), 54:30 back(6:48, MP - 25 sec)
TOTAL FOR THE WEEK: 55
TOTAL MILES FOR 2011: 1400

8/1 thru 8/7

MON. : -
TUES. : 5 miles in Harbin Hot Springs
WED. : 9 miles, 6 am to top of Berkeley Hills, 3 w/ Roma in Tilden Park
THU. : -
FRI. : 11 miles
SAT. : 10 miles
SUN. : 20 miles

TOTAL FOR THE WEEK: 55

TOTAL MILES FOR 2011: 1284


8/8 thru 8/14
MON. : 4 miles
TUES. : 7 miles
WED. : 9 miles w 4/8/8/4x4/4x2
1:30/2:58/3:02/1:181:23
1:21/1:22/34/36/37/36

THU. : 8 miles
FRI. : 12 miles

SAT. : 10 miles with 42:07 
              Bridge of Flowers 10k

SUN. : 20 miles

TOTAL FOR THE WEEK: 70

TOTAL MILES FOR 2011: 1354