PM: Easy 48min trail
PM:Easy 54min including up the big hill with dad and brother.
(12 miles for the day)
6-16-08:
PM: Easy trail/treadmill 110min
PM: Easy 72min trail
PM: Easy 64min trail
pretty big day...about a marathon's worth on the 1/4 mile trail.
(31 miles for the day)
6-17-08:
PM: Easy 64min trail
(8 miles for the day)
6-18-08:
PM: Easy 64min trail
PM: Easy 56min trail
(15 miles for the day)
6-19-08:
AM: Easy 64min
PM: "Tempo" rolled out for 5.2 miles in 29:40 (5:42/mile ave. pace) with a negative split on the hilly gravel road. my brother paced me on a bike.
(18 miles for the day)
6-20-08:
PM: Easy 72min trail
PM: Easy 64min trail
(17 miles for the day)
6-21-08:
PM: Easy 48min trail
PM: Easy 23min on treadmill at 11:40pm at night after a party.
(9 miles for the day)
--------------------------
Week #4: 110 miles total
next week I'll probably keep the volume around here- I have some pain in
my foot that I actually have to ice...thats also why I didn't do my regular speed/economy workout this week.
--------------------------
Start of week #5 in training:
6-22-08:
PM: Easy 56min trail
PM: Easy 56min trail...plus hurdle drills.
(14 miles for the day)
6-23-08:
PM: Easy 48min warm-up. Drills. 10 by 100m fast on grass/dirt.
18min warm-down.
PM: Easy 80min trail
(20 miles for the day)
6-24-08:
PM: Easy 64min trail
PM: Easy 64min trail
(16 miles for the day)
6-25-08:
PM: Easy 56min trail
PM: Easy 48min trail...felt like total shit today.
(13 miles for the day)
6-26-08:
PM: "Tempo" rolled out for 7 miles in 39:06 (5:35/mile ave. pace)
on my paved course in town. felt pretty good. splits:
(5:44, 5:41, 5:29, 5:33, 5:38, 5:40, 5:17)
PM: Easy 64min trail -also felt good.
(18 miles for the day)
6-27-08:
PM: Longish 115min...mostly trail. miles 10-12.5 on treadmill
at 6:00min pace. Drove down to Eugene and back to watch the trials
(sweet women's 10k final!) allergies horrible...tired.
(15 miles for the day)
6-28-08:
PM: Easy 60min trail
PM: Easy 60min trail
PM: Easy 40min trail
I don't think the "triple" is a good training habit to follow- however,
it was unusually hot today (ie over 100) and so I took it easy.
(20 miles for the day)
--------------------------
WEEK #5: 116 miles total
not bad, my foot feels better when I run so thats good.
I haven't gone to the track yet and I kind of want to- but
its a busy weekend coming up because I'm traveling to colorado.
--------------------------
start of training week #6:
6-29-08:
PM: Easy 64min trail
PM: Easy 40min trail
(13 miles for the day)
6-30-08:
PM: "Economy" +Drills and 3mile wu and cd
12 by 125m uphill, fast (most in 26sec) last one all-out in 23.
with 1:30 jog back recovery.
PM: Easy 40min trail
(12.5 miles for the day)
7-1-08:
PM: Easy 88min trail
PM: Easy 44min trail
PM: Easy 40min trail
(20.5 miles for the day)
7-2-08:
PM: "Tempo" 5 miles in 27:13 (5:26 ave. pace) on treadmill
splits: 5:44, 5:36, 5:31, 5:19, 5:00....felt good.
with a 3 mile wu and cd and Drills.
getting down almost to marathon pace...still working on it though.
PM: Easy 56min trail
PM: Easy 48min trail
(24 miles for the day)...again triple is not ideal, but I'm front loading this week.
7-3-08:
PM: Easy 48min trail
PM: Easy 55min trail/treadmill
(13 miles for the day)
7-4-08:
AM:Easy 40min trail
(flew to CO)
(5 miles for the day)
7-5-08:
PM: Steady 53min at Estes Park (elevation 7500ft)
(7.5 miles for the day)
--------------------------
WEEK #6: 95.5 miles
not enough miles....
--------------------------
7-6-08:
I didn't run today...we climbed a 14,256 ft mountain though (15 miles of hiking)...I'm not going to lie, the altitude did make my head hurt. It was the most technical climb I've done...scary.
(0 miles for the day)
7-7-08:
Easy 60min in Denver
(8.5 miles for the day)
7-8-08:
flew home
PM: Easy 40min trail
PM: Easy 80min mostly trail...last 3 miles on treadmill at 5:50 pace.
+Hurdle Drills
(17 miles for the day)
7-9-08:
PM: Easy 64min trail
PM: Easy/steady 62min...last 3 miles on treadmill at 6:20 pace.
(17 miles for the day)
7-10-08:
PM: "Economy" 16 by 400m @ 67.5 ave. with 1:30 rec. jog.
closed in 60.7, temp in the 80s and sunny, 5-10mph wind. Drills
on crappy middle school track in flats...felt decent. now I just need to run that
pace for 5k next spring!
PM: Easy 56min trail
(15 miles for the day)
7-11-08:
PM: Easy 64min trail
PM: Easy 56min trail
(15 miles for the da
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