Week ending 10/15/11 51 miles

Sunday:  Chicago Marathon.   1.5 wu, 18 miles of hard running (15 miles of 5:18 pace, 2 miles of 5:30 pace, 1 
               mile of 6:00 pace), 2.5 wd... 1.5 miles later to/from ticket office for Architecture Tour

Monday:  Day Off

Tuesday:  Easy 5 miles (34:19), avgHR 131

Wednesday:  Easy 7 miles (46:32), 6:38pace, avHR 134

Thursday:  Easy 5 miles (34:41), avHR 129

Friday:  Incline workout   5 miles (60min)... 1st mile 15%grade-15:20(HR122), 2ndMile 15%-13:49HR141,
            3rdMile 15%-13:40HR148, .5Mile 15%-6:55HR151, 1.5 miles 0%-10:11avHR147

Saturday:  Incline workout  6miles (62:19)...1st mile 16:55(15%)hr121, 2nd Mile 15:53(15%)hr133
               3rdMile 7:25(4%)hr130, 4thMile 7:28(4%)hr125, 5thMile 7:18(4%)136, 6thMile 7:19(4%)hr137


not bad for a week after a marathon, but I did only run 18 miles of it.   nice decompression week (gained 8 pounds up to 146lbs)... HR funny during evening runs after dinners - my body doesn't like running on full.

miles for year: 3034 (268/290 days)

Week ending 10/8/11 39 Miles - Pre-Chicago Marathon

Sunday:      REST DAY.   First one in a long time.   Felt good to take a day off.

Monday:     10 miles out/back on chester creek (64 min)  2miles of strides on treadmill afterwards


Tuesday:      easy 5 miles on Mini Treadmill w/ Strides (33:43min), avgHR 130

Wednesday:   8 miles w/ 2 at marathon pace (53min), avgHR 120
                     First day I've felt really good in a while... HRs low.  Resting HR 36 today.

Thursday:  In Chicago.  Easy 5.6 miles w/Monica (40:22) avg HR 111.... did 4 strides


Friday:     In Chicago.   Easy 3.1 miles (24min)  avg HR 115.   massage from Katie

Saturday:   Easy 5.6 miles (42min) w/ 4 strides.  lower legs tight.   avg HR 117




nice, restive, recovery week.   did great job staying off of my feet, hydrating, and resting.   

Week ending 10/1/11 82 Miles

Sunday:       In Boston.   Easy 17.75 miles.  Out/back from Sheraton along Charles River…last 2 on treadmill 
                         5:18(HR156) Felt mediocre outside(75deg+humid), great inside(120min)

Monday:      In Chatham Bar.  Easy 5.65 miles w/Mike Aish (41:14) avgHR112


Tuesday:       AM easy 11.75 miles (HR wacky over last 20min) 7:15 pace (86min)
                     PM easy 4.1 miles (30min) avgHR115



Wednesday:   AM 9 Miles w/ 4x1mi Tempo w/ Mike Aish 3 mile warmup w/ strides
                     5:05 - 5:03 - 5:03 - 5:00... quarter mile jog inbetween, 1 mile warmdown (58:00) 
                     PM  easy 4.75 miles w/ JC (36min)  avgHR109

              

Thursday:          In Chatham Bars.  Easy 10.15 miles w/Mike Aish (1:06:14) avgHR129


Friday:                In Boston.  Easy 10.16 miles along Charles River(68:50) avgHR126


Saturday:           9 miles w/ 6 miles of In/Out miles.    2 mile warmup 14:55
                     5:19(148)  -  5:54(137)  -  5:17(153)  -  5:56(139)  - 5:15(156)  -  5:53(144)
                     1 mile easy.    felt great.   Heart rates low.  (55:17) avgHR 133


Decent recovery week.   Anxious that HRs were so off the wall on some of the runs, but I think the 1-3 drinks I had Sunday-Tuesday might have had something to do with that.  Workout on the track felt good.   Saturday's workout felt great.

Week ending 9/24/11 77 Miles (Philadelphia Rock and Roll Half Marathon)

Sunday 9/18/11   Philadelphia Half Marathon.   1:08:11
                           Perfect Temp… mild winds up to 13-14mph
splits:
mile 1    4:58       felt relaxed, but fast
mile 2    5:05       settled in… let the massive group get away
mile 3    5:09       trying to find rhythm… running solo or maybe with 1 other guy
mile 4    5:06       top ladies caught up… got in a better groove
mile 5    5:04       hanging with ladies (+10 other guys!)
mile 6    5:11       fell away from group (quads tying up.. flooding with lactate…)
mile 7    5:12       slowly melted off off group
mile 8    5:16.5   struggling
mile 9    5:25       really struggled
mile 10  5:15       downhill mile, started to feel better
mile 11  5:10       got in a good groove, trying to embrace “the suck”, which it did
mile 12  5:15       still fighting
mile 13  5:24.5    got my ass kicked… legs ran out of juice.  heart rate too high; not my day.
last .1      :35

today was a 7 out of 10.   I wanted to run a full 90 seconds faster, but i’m proud of the way i continued to fight.  heart was funny.. would have been interesting to see a monitor (but i hate wearing those during races)   felt ok on warmdown.   
i still feel really good about my upcoming run in Chicago.  Truth be told, I haven’t felt great since Lost Lake.  Lost Lake is the sort of race that can take it out of you:  seeing as how i hammered the last 3 miles of the downhill there so hard, there’s probably a correlation betweeen SORE QUADS during the race and how they felt today.  Katie remarked how stiff and inflexible they were too.  Gotta iron out the wrinkles.

Monday:       In Anchorage.   Easy 7 miles.  out/back on Chester Creek (46:14)  avgHR 135

Tuesday:      Easy 14.1 miles.  out/back chester creek (91min)  avgHR 131  6:55-6:12 pace

Wednesday:    Easy 10 miles.   chester creek   (65min)  avg HR 131  pace: 7:00-6:14 pace

Thursday:     12 miles w/ 8 miles of progression.  2 miles warmup (2nd mile with strides from 11.1 mph to 11.7 mph)

                        Progression:
                        mile 1 5:24 (HR151) - mile 2 5:22 - mile 3 5:21 (HR 153) - mile 4 5:21 (HR 156)
                        mile 5 5:18 (HR 160) - mile 6 5:16 (HR 164) - mile 7 5:12 (HR 167) - mile 8 5:10 (HR 169) 
                        1:10:35  felt good.

Friday:      easy 6 miles (41:14), avg HR 127

Saturday:   In Boston.   Easy 8.1 miles along Charles River (57:15) avgHR124

Good week.  Went light on the workouts to try to recover from Phili.   Had a 3x2mi Tempo workout planned for Thursday, but progression run just seemed like a better run for me to do.   (felt good too).    Still a little worn down.  Looking forward to some recovery weeks.

Week ending 9/17/11 66 Miles

Sunday:     Easy 7 miles. (46:18)  HR way high for last 3 miles (168-170)…. too much caffeine i think
                HR 115-120 for rest of run
Monday:      Easy 11 miles. (72:40)  out/back chester creek:  avg HR 123,  pace 7:00 – 6:13 pace

Tuesday:   Treadmill.   12 Miles w/ (2x1.5mi Tempo, 2x800 Int, 1 mile Tempo, all w/2min recovery jog)
                 1.5 miles 5:07 pace (avgHR152/max158) 2 min jog
                 1.5 miles 5:07 pace (avgHR157/max163) 2 min jog
                 800 in 2:23 (avgHR 156/max169) 2 min jog
                 800 in 2:21 (avgHR 162/max171) 2 min jog
                 1 mile 5:07 (avgHR 159/max 163).     
                       
                       Massage w/ Katie afterwards did not feel good at all.      Night time, travel to DC.


Wednesday:   In DC.  easy 8 miles (60min)    Easy w/ Monica around DC mall and title basin…

              

Thursday:  In DC.  Easy 10.75 miles (76:46)  hot and humid… first 2.5 miles easy w/ monica down to canal.  out 40
                       minutes/back 37…   2 x  (4×40sec pace/1:20 easy)   … 8 pickups total


Friday:  In DC.  Easy 6 miles (44:24)


Saturday:   In College Park.  Easy 7 miles.  (52:37) w/ monica for 5 miles...4 × 20 sec light strides…felt good by       
                       end of run.

Good week.  Felt like I really needed to rest.  In retrospect, I think I went a little to hard during Tuesday's workout.

Week Ending 9/3/2011 108 Miles

Sunday:      AM out/back on ChesterCr 7:20-6:55 pace (4 miles in 28:28)
                  PM out/back on chesterCr w/TJ  7:25-6:30 pace, avHR 120 (9 miles in 62:58)

Monday:      easy w/ Newbould up Gov't Hill/Coastal Trail, avgHR 116.  tired (13 miles in 93:47)


Tuesday:       AM easy out/back from Mini, avg HR 116 (6 miles in 42:58)
                     PM easy out/back ChesterCr 7:30-6:36 pace avgHR 120 (9 miles in 63:06)

Wednesday: TEMPO easy 24 min warmup; 2 miles strides(10.5-12.1mph)
                                  3 miles Tempo (5:07 pace, avgHR 156)
                                  3 miles easy (20:55)
                                  3 miles Tempo (5:07 pace, avHR 166, max172)
                                  3 miles easy 20:41       (17 miles in 1:48:47)
                    felt great

Thursday:  AM easy on Chester Cr: 7:30-6:46 pace, avHR 120 (5 miles in 35:16)
                 PM easy 2+ at Kincaid, then easy 9 out/back on ChesterCr avHR 116 (11 miles in 80:12)


Friday:  AM easy on Skinny Mini Treadmill, mostly 7:13 pace.  avg HR 121  (7miles in 50:53)
             PM easy on Treadmill at house, avg HR 116 (9 miles in 64:16)

Saturday:   Tempo - Long - Tempo Workout.    on treadmill.    2 miles easy at 7:20 pace.   2 miles of 100m strides 6:35 pace.    2 miles Tempo in 10:20, 400 jog 7:30 pace, 2 miles Tempo in 10:18, 6 miles in 6:27 pace, 3 miles Tempo in 15:20, 1 mile easy.   Nailed it.   (18 miles in 1:51:58, 6:12 pace)
...Was really apprehensive about this one.   didn’t feel great on warmup.   felt lousy after first tempo mile… but got better and better and better.  wasn’t even going to run more than a few miles because i’ve been under the weather.   was good for my confidence for the Phili Half in a couple of weeks.


Feel like I did a good job getting through my cold post Lost-Lake, and still getting some miles and important workouts in. I was slated to run over 100 miles this week, but I felt like I needed more rest.

Week ending 9/10/11 92 Miles

Monday:  AM easy w/ Tom on Chester Creek 7:09-6:20 pace, avgHR126 (9 miles in 60:42)
                PM easy out/back on Coastal Trail, avg HR 117 (4.5 miles in 32:32)

Tuesday: easy out/back on Chester Creek 7:05 - 6:20 pace, avg HR 123 (10 miles in 65:53)


Wednesday:  with Kiplagat... 41 min easy, 2 miles of 100m strides in dome on grass, 6 x 1 mile Tempo:
                    5:05(160) - 5:00(163) - 5:00(167) - 5:01(167) - 5:02(170) - 4:58(170)
                    (avg 70 sec recovery, 2 min pitstop after 4th)
                    38min cooldown outside... tired at end.  had my doubts at 3rd mile as to whether i'd finish.
                    got it done.  20 miles (2:08:50).   tough workout.

Thursday:   easy 10 miles.  (67:46) avgHR 121 out/back on Chester Creek

Friday:   easy 7 miles (48min) avgHR 126  7:11-6:26 pace.

Saturday:  22 miles (137min)  avgHR138 (last 10 miles high 140s).  avgPace6:13.  lower legs achy at end... L plantar sore

Wow.  Tough week.  Only one workout (wednesday), but long run on Saturday was definitely tough.   This is my last real tough/long week, and I'm feeling it.  Hopefully I'll be rested for Phili next week.

Week ending 8/27/11 Lost Lake Race 86 miles

Sunday:    AM:  easy 6.5 miles
                PM:  easy 8 miles (54:10)  felt like junk

Monday:   easy 13.2 miles (88:37)  felt good

Tuesday:   10.5 miles w/ (3x10:20+5:05 Tempo w/2min Jog)
                 Incline Tempo
                      3 × 10:20, then 5:05 (at 5:05-5:10 equivalent)
                      9.2 mph 5.5% grade  (avg HR148) 
                      9.5mph 5% grade  (avgHR 156)
                     10mph 4%grade (avgHR 160)
                     11.8/12.1 mph flat (avgHR 163

                workout went great.  felt good.

Wednesday   AM:  easy 5 miles (34:24) avgHR121 legs achy
                     PM:  easy 9 miles (68min) light strides

Thursday    easy 6 miles (40min)

Friday:      AM: easy 5 miles (36min) avgHR 116  felt crappy
                 PM: easy 24 min on lost lake course (2.8 miles)

Saturday:  LOST LAKE    1:35:17.  New record.
                25:42 to cabin .... 52:53 to river...   great run considering it felt like I was running at submax the                whole way.  actually felt like I was on pace to run 1:38ish.    20 miles with warmdown and warmup
                for a detailed recap, follow the link to my blog:
                http://jeromedamarathoner.blogspot.com/2011/08/august-27th-2011-lost-lake-race-recap.html

Week ending 8/20/11 100 miles

Sunday:   AM  easy 5 miles (34min, 6:49 pace) avg HR 118
               PM  easy 8 miles (53:53, 6:44 pace) avg HR 116   7:00-6:28pace

Monday:  easy 15 miles (98:38, 6:34 pace) w/ TJ avgHR 125.   Last mile in 5:42(HR 149)

Tuesday:  AM easy 9 miles (62:50, 6:58 pace) avg HR 115
                PM easy 5 miles (34:32, 6:54 pace) avgHR 120 w/ strides

Wednesday:  14 miles w/ 8 x 1mile Tempo (30sec Rec) w/ Kiplagat  (88:20, 6:05pace)
                      5:09-5:08-5:08-5:10-5:03-5:02-5:01 (all 27-31 sec jog)
                      felt good.

Thursday:   easy trail run w/ Iverson  10.25 miles (77min, 7:30pace)  HR whacky...mainly 120

Friday:  AM  easy 8.9 miles (61:16, 6:53pace)
             PM  easy 5 miles (34:27, 6:53 pace) avgHR 122

Saturday:  20 Miles (2:00:25, 6:01pace), MARATHON SIMULATION  avg HR 145
                last 10 miles in around 5:40 pace

Week ending 8/13/11 111 miles

Sunday:   Lost Lake Training Run:   17 miles (2:01:27, 7:08pace)
               avgHR 137, medium pace w/ David, Micah, Tom   awesome day
               time to top  75:20

Monday:   Winner Creek w/ Trevor, Erin, Tom   10.5 miles (74min, 7:02pace)

Tuesday:  AM  Easy 9.7 miles w/ Trevor (60:30, 6:14pace) avgHR 133
                PM  Easy 7.4miles (50:30, 6:49 pace) avgHR 118  w/ Erin

Wednesday:  19 miles w/ 6 x 1 mile Tempo w/ Kiplagat, Chelimo, Kangogos (2:06:40,6:36 pace)  
                     Miles: 5:09 - 5:06 - 5:05 - 5:03 - 4:59 - 5:03
                     8wu, 4.15wd    FELT AWESOME!


Thursday:  AM Easy 7 miles (46:46, 6:40pace) avgHR 119
                 PM  Easy 7 miles (47:35, 6:47 pace)

Friday:    easy 9 miles (56:06, 6:14 pace)  6:48-5:55 pace   felt good

Saturday:  24.1 miles (2:34:30, 6:24 pace)  7:05-5:48 pace   tired over last 13 miles   4 HR spikes over 180

Week ending 8/6/11 90 miles ALASKA 10K CLASSIC

Sunday:   19 miles w/ 15 at Marathon Pace (1:47:34, 5:39 pace) avgHR 145
               2miles warmup, 15 at marathon pace (5:33 - 5:15 pace), HR 134-162, 2 wd
               Nailed it.

Monday:  AM  easy 5 miles (33:46, 6:45pace) avgHR 124
                PM  easy 8.5 miles (56min, 6:35 pace)  avgHR 121

Tuesday:   easy 12 miles (75:24, 6:17 pace)  avgHR 129, 6:46 - 5:45 pace

Wednesday:   12.75 Miles MIXED WORKOUT(6:08pace for all): (4x4min Tempo, 2x3minINT)
                      4 wu (7:15-6:48-6:15-5:58)
                      Tempos (11.6 - 11.7 - 11.7 - 11.8 mph) 5:10 - 5:05 pace
                      Intervals 4:48 pace
                   
Thursday:   easy 11 miles (72:53, 6:37 pace) avgHR 117

Friday:  AM easy 6 miles (41:11, 6:51pace)  avgHR 113
            PM easy 4 miles (28:38, 6:53 pace)avgHR 118 stung by a bee on the lip!

Saturday:  ALASKA 10K CLASSIC    2.5 miles warmup
                4:49.6 - 4:46.6 - 4:52.4 - 4:49.4 - 4:52.9 - 5:06.3 - 76.9     30:34   2nd Place to Chelimo
                Ran very well.     3.75 wd


                

Week ending 7/30/11 100 miles

Sunday:   Lost Lake Training Run   18.2 miles (2:09:34, 7:07 pace)  avgHR 129, max 156
               1:02 to bridge, 1:14:50 to highpoint, 1:44:08 to waterfall, 1:47:42 to trailhead
               felt good, ran w/ TJ and Kiplagat, rainy

Monday:  AM  easy 5.1 miles (34:17, 6:43 pace) avgHR 125
                PM  easy 10 miles (63:07, 6:18 pace)

Tuesday:  easy 14 miles (95min, 6:47 pace)  out/back on Kalifornsky beach Rd

Wednesday:   AM easy 5.2 miles (37:17, 7:10 pace)  out/back from Larry's.  tired.
                      PM  easy 10 miles (64:16, 6:25 pace)  tired, sleep deprived

Thursday:    easy 12 miles (80:37, 6:43 pace)  avgHR 117

Friday:  12.7 miles  TempoIntervals (6x1mile 5:07 pace, 1:05rest)
             heart rates:  150 - 155 - 159 - 162 - 165 - 168
             tired and rushed, but had a good workout, nonetheless

Saturday:  Easy 13 miles w/TJ  (86min, 6:41 pace)  avg HR 128 (spiked a few times to 180)

Wow.  Great week considering all the fishing that went on.  I'm really happy I was able to get this kind of volume and a good workout on Thursday.  Really am strung out, so need to be sure to recover for next week.

Week ending 7/23/11 92 miles RUN FOR GOOD 5K

Sunday:   AM  easy 11 miles (72:52, 6:37pace) avgHR 121, felt good from 5 miles In
               PM  easy 6 miles on treadmill (38:20, 6:23pace) avgHR 126  strides

Monday:  easy 15 miles (97:28, 6:29pace) avgHR 126, 7:00 - 6:18 pace

Tuesday:   AM  easy 6 miles (40:25, 6:44 pace) avgHR 123
                 PM  easy 8.6 miles w/Andrew (59:45, 6:56 pace) avgHR 120... allergic salmon reaction, lousy
                         run

Wednesday:  11.8 miles    MIXED WORKOUT (2x1mile 5:02pace, 3x800 2:23-2:21 pace)
                      really felt like crap.   body recovering from yesterdays reaction i think, plus i was running too
                      fast

Thursday:  AM   easy 9 miles (60min, 6:40pace) avgHR 118   7:15-6:20 pace
                 PM    easy 5 miles (33min, 6:36 pace) avgHR 121

Friday:    easy 7 miles w/TJ  (48:33, 6:56 pace) avgHR 116  7:15-6:35 pace

Saturday:   RUN FOR GOOD 5K
                 4:46.9 - got out fast, led to 1500, kiplagat passed me, i passed him back hard at 1700m
                 4:47.3 - felt really good for 2nd mile, led the whole way and tried to force pace
                 4:53.0 - ran into lactate wall around 2.5 miles, felt life go out of my legs, and hard a hard time
                              lifting.   got passed w/400 meters to go
                   30.3   brought in home in 14:57.5    (first time sub 15since 2005)

Week ending 7/16/11 91 miles

Sunday:   AM  Easy 7 miles (47:08, 6:44 pace) avgHR 120
               PM  Easy 5 miles (34min, 6:48 pace) avgHR 119   left peroneal muscles very tight/painful at start
                       of run... loosened up as i ran.  Time to be careful

Monday:    12 miles w/ 6 miles Tempo (30:52) unbroken   4wu, 2wd
                  5:10(151) - 5:10(155) - 5:10(157) - 5:08(162) - 5:07(167) - 5:07(168)     felt good!

Tuesday:    AM   easy 7 mile mountain run w/ Patrick Conway (saw a wolverine!)  55:47, 8min pace
                  PM   easy 6 miles (39:41, 6:36pace) avgHR 118

Wednesday:  easy 14 miles (87:55, 6:16pace) avgHR 128  6:46-6:03 pace

Thursday:   12 miles w/ 7 x 1K,400 jog  (4:45 - 4:41 pace)   tired today, maybe undernourished.  felt like
                  i dug deeper than i should have had too.

Friday:      easy 11.5 miles (80:39, 7min pace) avgHR 117   7:40-6:05pace

Saturday:   easy 16.6 miles (110min, 6:37pace) avgHR 125  tired and flat..felt good from 10miles In

Week ending 7/9/11 101 miles

Sunday:   Lost Lake Training Run w/ TJ, Tom and Gary
               31' warmup w/ 10' strides (avgHR 125,max152)
               10min Tempo (avgHR 157,max 168)
               2min easy (avgHR 148, 138 at end)
               10min Tempo (avgHR 153, max 160... lots of downhill!)
               2 min backwards, then to trailhead in 1:52:45 (avHR 125)
               easy 2 miles up/down road

Monday:   AM  8 miles w/ Tom (56:20, 7:02 pace) avgHR 113   tired and sore from yesterday
                 PM  easy 6.5 miles (43:49, 6:44 pace) avgHR 120

Tuesday:   easy 15 miles (93:19, 6:13 pace) avgHR 133  ran from 6:40 - 5:55 pace

Wednesday:  easy 13 miles w/ some drills and strides.  scrapped my workout because i was tired.
                    (90min, 6:56pace), avgHR  114

Thursday:   13 miles (78:40, 6:03 pace)     INTERVALS   5x1mile w/(2:30-3:10 rest)  4mi wu
                  4:48 (maxHR 163) - 4:45(164) - 4:45(168) - 4:43 (174)  - 4:38.5(176)   3 wd

Friday:   easy 8.5 miles (58:30, 6:52pace) avgHR 114

Saturday:  20 miles w/last 10 miles 6:02 pace or faster (last 10 in 58min)   avg HR 132   great run

Week ending 7/2/11 100 Miles

Sunday:   Easy 20.3 miles (128min, 6:18pace)  easy w/TJ  last few miles ran quick(avg 5:48 pace for miles  
               13.5-18.5)  avg HR 134 (high 140s, low 150s near end)

Monday:   AM  6 miles (40:39, 6:46 pace)   HR screwy
                 PM  easy 9 miles (60min, 6:40pace) avgHR 122

Tuesday:  easy 13.8 miles (89:23, 6:28 pace) avg HR 130

Wednesday:  13.1 miles (81:40, 6:14 pace)     Intervals (5x1mile w/2:30-2:50 break)
                   4:50 (164), 4:48(169), 4:48(170), 4:46.5(170), 4:44(176)   recoveryHR (118-127)
                     2wd    Wow.  Felt good

Thursday:   AM easy 10.75 miles w/TJ (71:43, 6:40 pace)  avg HR 120.  felt lousy initially, good by end
                  PM  easy 5 miles (34min, 6:45 pace) avgHR 119  felt ok.  tiredish

Friday:      easy 15.15 miles (99:46, 6:35pace) avgHR 127

Saturday:   easy 7 miles (46:40, 6:40 pace) avgHR 122

good week... was tired a lot, but felt like i had adequate rest and was ready for each run.. felt good at end of almost every run.  wednesday workout was encouraging:  especially how fast my HR dropped.

Week ending 6/25/11 80 miles

Sunday:  Easy 12 miles at Kincaid (87min, 7:15 pace) avgHR 125  felt flat

Monday:  16 miles w/ (5 x 1mi Tempo, 1min recovery)   (100min, 6:14pace)
                5 mi warmup 33:19
                Tempo Miles 5:07 - 5:07 - 5:06 - 5:05 - 5:03
                5.6 miles in 36:42

Tuesday:   Easy 8.85 miles w/TJ  (59:45, 6:45pace) avgHR 118

Wednesday:  Easy 6.5 miles (43:49, 6:44pace)  avgHR 120    massage

Thursday:  Easy 14 miles  (92:18, 6:35pace) avgHR 123 7:10 - 5:53 pace(139HR at end)  felt crappy
                  cough getting worse

Friday:   AM  easy 8 miles w/ TJ (53:15, 6:34 pace)
             PM   easy 7 miles (43:34, 6:13 pace) avgHR 133  6:42-5:51 pace

Saturday:  Easy 7.5 miles (50:20, 6:42 pace) avgHR 122   7:09-6:24 pace   felt really flat

Week ending 6/18/11 88 miles

Sunday:    Easy 20 miles (130:30, 6:31 pace)  First 12 (7:15 - 6:22pace; HR 115-122)
                Last 8 miles (6:15-5:47 pace, HR 132-148)

Monday:   easy 6 miles (40:38)

Tuesday:     Rest Day

Wednesday:   AM treadmill.  easy 7 miles (47:38)  throat a little scratchy and some phelgm
                      PM  9 miles w/ 5 at Tempo Pace (25:52)  2.5 wu (17:02)
                         5:15 (142), 5:13(152), 5:10(158), 5:07(162), 5:07(166)   Felt Great!

Thursday:  Easy 13.3 miles (88:10, avg 6:38pace)  tired, but felt good running

Friday:     Easy 16 miles (99:48, avg 6:14pace)  avgHR 132  6:44-5:48 pace (HR 124-148)   

Saturday:   AM Easy 8.75 miles (63:42, 7:16 pace)  avgHR 117
                 PM  Easy 8 Miles (52:33, 6:34 pace) avgHR 120

Week ending 6/11/11 90 miles

Sunday:   Easy 18.2 miles (2hrs)

Monday:  AM  Easy 8.25 miles (53min)
                PM  Easy 6 miles (38:18, 6:23 pace)

Tuesday:  AM Easy 6 miles (39:35) avg HR 136
                PM  Intervals  7.5 miles w/ 4 x 1mile (4:58-4:50 w/ 3min jog recovery)

Wednesday:  Easy 14.2 miles (89:44, 6:20 pace)  did some drills/strides and with andrew
                     2 x 1.6 miles in sub 6min pace... then 9.5 miles in sub6:15 pace on coastal trail

Thursday:    Easy 8 miles (53:34, 6:41 pace) avgHR 125

Friday:      Easy 12 miles (74:30, 6:12 pace) avgHR 134   feeling good, getting fit!

Saturday:   Easy 10.5 miles (70:22, 6:42 pace)    also .5 miles of drills/strides

Week ending 6/4/11 74 miles Twilight 12K

Sunday:  easy 10 miles at Kincaid (73min) avg hr 127.  felt like crap

Monday:  easy 15.5 miles (99min, 6:24 pace)   

Tuesday:  Mixed Workout 9.6 miles (59:30) 

                     2mi wu -   2 x 1mile Tempo (5:05, 5:03) 400jog

                                      3 x 800 (2:25 - 2:24 - 2:24) 400 jog - 2mi wd

Wednesday:     AM  easy 7 miles (46:30)

                        PM  easy 4 miles (30min)

Thursday:      AM easy 4.5 miles (31min)

                     PM  easy 8 miles w/ Lars marking course (64min)

Friday:    Twilight 12K

Splits
5:03 – 5:05 – 5:05 – 5:10 – 4:55 – 5:13 – 5:03 – 2:28   
1mi: 5:03 (tailwind, slight downhill)
2mi 10:09 (across bridge, up government hill, tailwind)
3mi 15:14  (around government hill)
4mi: 20:24 (down government hill/ across bridge-slightly climbing)   passed Kangogo hard
5mi: 25:15 (really closed on david here)
6mi: 30:28  (WINDY!)
10K: 31:29
7mi: 35:31 (uphill… ran well)
7.46 mile (12K)  : 38:04  (really kicked it in, but started kicking 50 meters too late)

1st – Kiplagat 38:02   2nd place – Ross 38:04   3rd – Kangogo 39:47

Saturday:  easy 3 miles  (lousy sleep yesterday)

Week ending 5/28/11 77 miles

Sunday:      Easy 15.5 miles (1:43:47)

Monday:    Easy 8.1 miles w/Monica (56:45)

Tuesday:    10.6 miles w/ 4 x 2000m(5:10pace) w/400 jog
                  feet have been bothering me, especially in morning.    left big toe feels dislocated, right heel always sore in     
                        morning, and right calf has been tight at the beginning of nearly every run.


Wednesday:    AM   easy 7.5 miles (52 min)
                       PM    easy 5.4 miles (40min)  w/ Drills and strides

Thursday:         easy 10 miles (65min)   6:50-5:59 pace

Friday:     AM:  Arctic Valley w/ Novakovich  7.5miles (62min) .75 wu, 49min up, 6min wd
                PM:  easy 3.1 miles  (19:44)

Saturday:   10 mile Fartlek Run over TTK course
15:23 easy - 2:40 hard (interval pace) - 2:26 easy/mod -2:43 hard - 2:34 easy/mod -2:59 hard - 1:34 easy/mod -
54sec hard -2:34 easy/mod -2:40 hard -1:52 easy/mod -2:40 hard -2:40 easy/mod -3:34 hard -1:34 easy/mod -36sec hard -10:46 moderate