Pardon me, while I burst into flames...so pardon me...
This week should be interesting. I'm going to race on Monday (planned) and do a track workout on Thursday which should be a nice change. Anyways, I need to get focused..."At times I feel like you're going to have a breakthrough and then, mentally, you take a few steps back. This is where your strength can utterly decimate opponents. XC is not for the weak of heart, for it istruly for the best runners of any distance, period. You are going to hammer guys in XC, because I know when you want to, you can make yourself hurt. XC is about going into oxygen debt and then carrying on."
Sunday -- 15 miles w/ pick ups of 1',2',1',3',1',3' after 30'. Not sure if I should call this 15 miles, I ran for 96 minutes. I'm assuming I put in 15 miles, but we'll see. Felt really good, but ran a little slower than usual. Got the work done.
Monday -- 9 miles easy a.m. + 5 miles easy p.m. Ran around WRL w/ Katie this morning for 63 minutes...15k...felt good, but didn't realize we were running that slow for us...oh well. 5-6 miles in a bit tonight plus hill sprints. 5 miles. Really wanted to go 6 but had some stomach distress. Regardless...an awesome run. 6:37, 6:13, 6:05, 5:30, 5:07 + 4xhill sprints.
Tuesday -- 5 miles easy a.m. + 8 miles easy p.m. Switched this up as I did 8 this morning and looking to do 6 tonight. Ran really well for having to push the run back to accomodate the team's workout. Splits: 6:35, 6:16, 6:05, 5:47, 5:56, 5:42, 5:39, 5:34 for 47:37 and 5:57 average...6 miles easy this afternoon...6:42, 6:18, 6:11, 5:51, 5:34, 5:32...average 6:01...36:11 total.
Wednesday -- 5 miles easy a.m. + 8 miles easy p.m. 8 miles in the rain...recovery effort...53:08...7:20, 6:55, 6:56, 6:39, 6:49,6:16, 6:09, 5:59...6 miles p.m. w/ Felix. Ran 38:34 for a nice easy jaunt on merrifield road.
Thursday -- 6 miles easy a.m. + 2M, 5x100m, 2x(300-300-600-1000) w/ 1:40/4' rest + 2M p.m. Since there is a soccer game today, I needed to get my workout done this morning. Thus I did. I didn't have distances measured out, so I ran for time instead. Felt extremely flat and rusty. Luckily I've got two weeks to knock it off. This afternoon was not a fun run. It was hotter than I expected and I was just drained and hungry. Needless to say, 6 miles, 38:43...eh...
Friday -- 12 miles easy a.m. + 6 miles easy p.m. Really tired this morning and hungry. But ran for 80 minutes, which I'm equating to 12 miles. To be completely honest though, it most likely was at least a half mile more than 12, but we'll take it. If I survive the run tonight, I think I'll hit 100 for the week. 2 weeks in a row. It's what it takes; as long as I can stay healthy.
Saturday -- 2 miles in the a.m. + 8 miles in the p.m. 6:11 average...
95 Total Miles
Friday, August 31, 2007
Friday, August 24, 2007
until my day is done...
Last week (currently the end of this week) was horrible. I got sick which ruined my Sunday run, as well as my Monday workouts. Therefore I just about missed two full days, and then spent the rest of the week "getting back into it" and not wanting to over-do it. Thus, 59 miles for the week and no workouts. This week looks tough...98 miles projected.
I've decided that if I am going to achieve what I want to achieve, then it has to start now. It can't start tomorrow. This is the most important phase of my training as it dictates what I can handle for the remainder of the year/cycle.
Sunday -- 17 mile run, after 4 miles, pick ups 1',3',10',1',5',10' every 5' at 5:05 pace. Not real sure I ran 5:05 pace on my fartlek's today, but I did run hard. I just didn't feel fast, which is okay, the legs were a bit flat, I'm still recovering from illness. I'm excited though as this was the most tough mentally I've been in some time. I didn't give in when I was tired and ready to go to the car and escape the fatigue that was building in my legs. I ran easily for 30 minutes before beginning the workout, but still was able to come through the 10M marker in 63 minutes...was ahead of 1:22.00 for 13M and ended up running 1:50.00 for what I'm guessing to be a little more than 17 miles. Nearly 6 hours later and I'm dog-tired. An ice bath awaits me tonight!
Monday -- A.M. 9 miles easy + P.M. 5 miles easy. Had to run this at 8 a.m. as my team had their hill circuit this morning which calls for all of my attention. So at 8 a.m. I left the office and took the Nike Haywards that I love out to Merrifield Road and did my a.m. 9 miler. I was content before actually running at taking this pretty easy, but going through the first mile in 6:33 I felt like maybe even running easy I was going to run fast. Needless to say I put off splits of 6:33, 6:10, 6:08, 5:57, 6:02, 5:53, 5:39, 5:39, 6:07 for 54:13 worth of nine miles. Not bad. 5 miles easy tonight!
Tuesday -- A.M. 10 miles easy + P.M. 6 miles easy. So this morning I felt horrible. These late nights are really catching up with me (late because of work...not lifestyle). I took the team out to Lakeside Park in Duncanville w/ the hopes of finding an alternative place to run. Nope. Horrible park for distance running. Sure it's nice for a family picnic, but not for running more than 20 minutes...so Kurt, Felix, Matt, and myself all ran from the park back to DBU for a nice hour long run. I'm considering it 9.5 miles or more being that we closed our last three miles in 5:48, 5:21, 5:04 and weren't running slow before those...
Wednesday -- A.M. 10 miles easy + P.M. 6 miles easy. Ran 68:54 for these 10. Made sure to take it really easy on the run w/ Matt, Kurt, and Felix. Steadily picked it up throughout the run, but nothing impressive. Felt good to just relax. 6 miles easy in the p.m. w/ Matt. Felt horrible.
Thursday -- A.M. 6 miles easy + P.M. 2 miles, 4x100m, 8x60" uphill, 2 miles. Ran 40' w/ Garrett this morning around Mountain View College. Nice and easy, felt pretty good. Unfortunately, I've felt bad the rest of the day. I'm feeling a little better now, about 2 hours before I have to do the hills. Will update on those. Currently am at 69 miles... Just finished the 8x1' uphill...it was okay. Running uphill never feels great. I've definitely lost some strength since I was sick two weeks ago. Stick got it done though. Calling it 8 miles.
Friday -- 9 miles easy + 8x100m. Opted for 8 miles instead being there is a nagging blister forming on the bottom of my right "big" toe. Ran well, 51:56 for the whole thing and that's after opening in 7:52, 6:47, 6:31, 6:24, 6:01, 6:03, 6:29,5:46...
Saturday -- A.M. 9 miles easy + P.M. 6 miles easy. Got in the 9M w/ Katie this morning in 61:39 for an easy jaunt around WRL. About to head out for my 6M easy. Wearing my new Nike Zoom Hayward's, Baylor Green and Yellow. 6M in 36 minutes.
I've decided that if I am going to achieve what I want to achieve, then it has to start now. It can't start tomorrow. This is the most important phase of my training as it dictates what I can handle for the remainder of the year/cycle.
Sunday -- 17 mile run, after 4 miles, pick ups 1',3',10',1',5',10' every 5' at 5:05 pace. Not real sure I ran 5:05 pace on my fartlek's today, but I did run hard. I just didn't feel fast, which is okay, the legs were a bit flat, I'm still recovering from illness. I'm excited though as this was the most tough mentally I've been in some time. I didn't give in when I was tired and ready to go to the car and escape the fatigue that was building in my legs. I ran easily for 30 minutes before beginning the workout, but still was able to come through the 10M marker in 63 minutes...was ahead of 1:22.00 for 13M and ended up running 1:50.00 for what I'm guessing to be a little more than 17 miles. Nearly 6 hours later and I'm dog-tired. An ice bath awaits me tonight!
Monday -- A.M. 9 miles easy + P.M. 5 miles easy. Had to run this at 8 a.m. as my team had their hill circuit this morning which calls for all of my attention. So at 8 a.m. I left the office and took the Nike Haywards that I love out to Merrifield Road and did my a.m. 9 miler. I was content before actually running at taking this pretty easy, but going through the first mile in 6:33 I felt like maybe even running easy I was going to run fast. Needless to say I put off splits of 6:33, 6:10, 6:08, 5:57, 6:02, 5:53, 5:39, 5:39, 6:07 for 54:13 worth of nine miles. Not bad. 5 miles easy tonight!
Tuesday -- A.M. 10 miles easy + P.M. 6 miles easy. So this morning I felt horrible. These late nights are really catching up with me (late because of work...not lifestyle). I took the team out to Lakeside Park in Duncanville w/ the hopes of finding an alternative place to run. Nope. Horrible park for distance running. Sure it's nice for a family picnic, but not for running more than 20 minutes...so Kurt, Felix, Matt, and myself all ran from the park back to DBU for a nice hour long run. I'm considering it 9.5 miles or more being that we closed our last three miles in 5:48, 5:21, 5:04 and weren't running slow before those...
Wednesday -- A.M. 10 miles easy + P.M. 6 miles easy. Ran 68:54 for these 10. Made sure to take it really easy on the run w/ Matt, Kurt, and Felix. Steadily picked it up throughout the run, but nothing impressive. Felt good to just relax. 6 miles easy in the p.m. w/ Matt. Felt horrible.
Thursday -- A.M. 6 miles easy + P.M. 2 miles, 4x100m, 8x60" uphill, 2 miles. Ran 40' w/ Garrett this morning around Mountain View College. Nice and easy, felt pretty good. Unfortunately, I've felt bad the rest of the day. I'm feeling a little better now, about 2 hours before I have to do the hills. Will update on those. Currently am at 69 miles... Just finished the 8x1' uphill...it was okay. Running uphill never feels great. I've definitely lost some strength since I was sick two weeks ago. Stick got it done though. Calling it 8 miles.
Friday -- 9 miles easy + 8x100m. Opted for 8 miles instead being there is a nagging blister forming on the bottom of my right "big" toe. Ran well, 51:56 for the whole thing and that's after opening in 7:52, 6:47, 6:31, 6:24, 6:01, 6:03, 6:29,5:46...
Saturday -- A.M. 9 miles easy + P.M. 6 miles easy. Got in the 9M w/ Katie this morning in 61:39 for an easy jaunt around WRL. About to head out for my 6M easy. Wearing my new Nike Zoom Hayward's, Baylor Green and Yellow. 6M in 36 minutes.
Total -- 101 miles. Century club. Boom.
Saturday, August 18, 2007
all that we fought for...
Last week was horrible. It started off so well for me with a great weekend of running at camp, but turned into a week fighting colds and worrying about getting in runs. Regardless, I survived and am ready to attack the coming week. Tomorrow is a notable day as I will attempt my first ever 20 mile run. I'm pumped about this one. The rest of the week will be a string of doubles and one track workout...
Sunday -- 20 miles...to be completely honest, should not have attempted this run. 8 miles of running/jogging. 57 minutes. Rest of day will be towards a recovery effort.
Monday -- Rest
Tuesday -- Really felt good after yesterday's rest. So this morning went out for 70 minutes w/ Garrett and Kurt. Nice run, had plenty left. Will attempt 8M tomorrow morning on Merrifield w/ the guys.
Wednesday -- 8M easy on Merrifield. Another good run. We actually bi passed Merrifield and went to Mountain View College which has a ton of grass and trails to run on. Enjoyed an hour; 40' w/ Garrett and the last 20' w/ Felix and Matt. Might get in 4M easy w/ Matt tonight.
Thursday -- 4M Shakeout A.M. + 8M easy P.M. Did the 4M pretty early this morning, but felt great. Opened up slow with a 7:02 mile but quickly dropped to a 6:14, followed by 5:33, and ending in 5:24. Great run to open up the lungs and shock the legs. Solid run last night for 8M on Merrifield. Unfortunately I ran it at 6 p.m. and nearly died from heat...but good run. 49:39 with splits of 6:43, 6:31, 6:23, 6:27, 6:06, 5:54, 5:45, 5:46...
Friday -- 8M easy on Merrifield w/ Matt and Felix (first 6 w/ Kurt). Ran 53:48 and just really took it easy. Needed that. Going to Chiropractor after typing this. Getting the hips adjusted!
Saturday -- 9M around WRL + 4 x hill sprints. Ran this w/ Katie as the team had a workout this morning...it went something in the neighborhood of 61:45 and 62:25...the discrepency has to do with Katie clocking the 61:45 and myself clocking the 62:25...the only thing I can think of, is that I did not stop my watch early in the run when my shoe came untied. Regardless, it was nice and easy and I could have run 51 minutes today for the loop. Luckily I did not! The hill sprints were fine.
Projected total -- 59 Miles...weak
Sunday -- 20 miles...to be completely honest, should not have attempted this run. 8 miles of running/jogging. 57 minutes. Rest of day will be towards a recovery effort.
Monday -- Rest
Tuesday -- Really felt good after yesterday's rest. So this morning went out for 70 minutes w/ Garrett and Kurt. Nice run, had plenty left. Will attempt 8M tomorrow morning on Merrifield w/ the guys.
Wednesday -- 8M easy on Merrifield. Another good run. We actually bi passed Merrifield and went to Mountain View College which has a ton of grass and trails to run on. Enjoyed an hour; 40' w/ Garrett and the last 20' w/ Felix and Matt. Might get in 4M easy w/ Matt tonight.
Thursday -- 4M Shakeout A.M. + 8M easy P.M. Did the 4M pretty early this morning, but felt great. Opened up slow with a 7:02 mile but quickly dropped to a 6:14, followed by 5:33, and ending in 5:24. Great run to open up the lungs and shock the legs. Solid run last night for 8M on Merrifield. Unfortunately I ran it at 6 p.m. and nearly died from heat...but good run. 49:39 with splits of 6:43, 6:31, 6:23, 6:27, 6:06, 5:54, 5:45, 5:46...
Friday -- 8M easy on Merrifield w/ Matt and Felix (first 6 w/ Kurt). Ran 53:48 and just really took it easy. Needed that. Going to Chiropractor after typing this. Getting the hips adjusted!
Saturday -- 9M around WRL + 4 x hill sprints. Ran this w/ Katie as the team had a workout this morning...it went something in the neighborhood of 61:45 and 62:25...the discrepency has to do with Katie clocking the 61:45 and myself clocking the 62:25...the only thing I can think of, is that I did not stop my watch early in the run when my shoe came untied. Regardless, it was nice and easy and I could have run 51 minutes today for the loop. Luckily I did not! The hill sprints were fine.
Projected total -- 59 Miles...weak
Tuesday, August 14, 2007
parachutes
Started part of this week at cross country camp and will finish up on my regular training grounds; thus some of my runs were based off of minutes. Regardless this week looks to be tough. More miles, plus a "track" workout. We'll see...
Sunday -- 15 miles w/ pick ups of 1',2',1',3',1',3' w/ alternating recoveries of 3' & 4'. Ran this w/ Matt, Felix, and Kurt and felt pretty good. Actually decided to run 95 minutes w/ the surges starting at 30 minutes. Not bad at all, KT did the warm up w/ us, but then we hit the surges and I felt great.
Monday -- 12 miles easy. Actually just ran 80 minutes, and not really easy, but not really hard. Felt okay. Took nearly 50 minutes to get into rhythm.
Tuesday -- 9 miles a.m. + 6 miles p.m. Again, just ran for 60 minutes since I had no mile markers. Tonight I'll run on Merrifield and get in the full 6. Felt great again this morning. Nice p.m. run after feeling sick all afternoon. Still feel a little sluggish with flu like aches, but ran well, 38:53 for 6 miles.
Wednesday -- Sick.
Thursday -- 12 miserable miles easy. 78:09. First 6 miles in 41:00, second 6 miles in 37:09.
Splits -- 7:17, 6:47, 6:53, 7:00, 6:35, 6:27, 6:50, 6:29, 6:15, 5:59, 5:48, 5:45
Friday -- 4 miles in the p.m. Wanted to get in 6 but the lightning and rain stopped me. Felt horrible.
Saturday -- 6 miles in the a.m. and felt great. 3M + 8 x 80" uphill + 3M in the p.m. scheduled.
Total -- 74 Miles
Sunday -- 15 miles w/ pick ups of 1',2',1',3',1',3' w/ alternating recoveries of 3' & 4'. Ran this w/ Matt, Felix, and Kurt and felt pretty good. Actually decided to run 95 minutes w/ the surges starting at 30 minutes. Not bad at all, KT did the warm up w/ us, but then we hit the surges and I felt great.
Monday -- 12 miles easy. Actually just ran 80 minutes, and not really easy, but not really hard. Felt okay. Took nearly 50 minutes to get into rhythm.
Tuesday -- 9 miles a.m. + 6 miles p.m. Again, just ran for 60 minutes since I had no mile markers. Tonight I'll run on Merrifield and get in the full 6. Felt great again this morning. Nice p.m. run after feeling sick all afternoon. Still feel a little sluggish with flu like aches, but ran well, 38:53 for 6 miles.
Wednesday -- Sick.
Thursday -- 12 miserable miles easy. 78:09. First 6 miles in 41:00, second 6 miles in 37:09.
Splits -- 7:17, 6:47, 6:53, 7:00, 6:35, 6:27, 6:50, 6:29, 6:15, 5:59, 5:48, 5:45
Friday -- 4 miles in the p.m. Wanted to get in 6 but the lightning and rain stopped me. Felt horrible.
Saturday -- 6 miles in the a.m. and felt great. 3M + 8 x 80" uphill + 3M in the p.m. scheduled.
Total -- 74 Miles
Monday, August 6, 2007
2007 Pre Season Edition of the GOAT Poll...
Two years of failed predictions and expectations have not kept me from coming back with the 2007 edition of the GOAT Poll, of course named after the always entertaining Maurice Green who is as we all know, the Great of All Time short Sprinter. Granted, Maurice Green does not have a lot to do with cross country, and he has even less to do with college cross country, but he does throw one mean party and he is always present at the Texas Relays which means that even though he only sprints 100 meters at most, he's still one of my guys. But, to stop carrying on about my secret love for Mo Greene (I'm being sarcastic there), I'll begin with putting a disclaimer on this poll, hoping no one reads this and gets offended by anything written. I am not taking into account recruiting classes as I feel there are no freshmen (cough...Chad Hall...cough...Craig Forys) that will make an immediate impact on the standings as the top Freshman finisher at last year's NCAA Cross Country Championships was a Chelanga from Fairleigh Dickinson which did not even have a team entered and he placed 16th. So, here is the first line up, only the top 12...
1. Iona -- They are returning everyone, so it's hard to bet against them when they placed 3rd last season.
2. Oregon -- People will hate me for this, but if Galen Rupp runs and no one is too out of it, they'll win.
3. Arkansas -- I have to think that Forrest and Cormier will run better. But we'll see.
4. Colorado -- These guys will probably win it and won't have anyone in the top 15.
5. Wisco -- Originally I wasn't going to put them in the GOAT Poll this year because of my intense hatred of everything Badger, but I had to. They have been in the top 3 the past 3 seasons.
6. Louisville -- If there are no major injuries, I really like this team.
7. NC State -- Again, they have the ability to run really well, baring no injuries.
8. Oklahoma State -- Really not a fan of this pick, but they get a lot back from their 10th place team.
9. BYU -- The stormin' mormon's are getting all back aside from the national champion...not bad.
10. Texas -- This is getting hard, but I believe in Vig.
11. Stanford -- I love the Cardinal. Too bad I have them lower than the Badgers.
12. Alabaman -- These guys bombed last year, but everyone is coming back. Let's hope it isn't cold.
Honorable Mention -- UCLA, Portland, Washington State.
1. Iona -- They are returning everyone, so it's hard to bet against them when they placed 3rd last season.
2. Oregon -- People will hate me for this, but if Galen Rupp runs and no one is too out of it, they'll win.
3. Arkansas -- I have to think that Forrest and Cormier will run better. But we'll see.
4. Colorado -- These guys will probably win it and won't have anyone in the top 15.
5. Wisco -- Originally I wasn't going to put them in the GOAT Poll this year because of my intense hatred of everything Badger, but I had to. They have been in the top 3 the past 3 seasons.
6. Louisville -- If there are no major injuries, I really like this team.
7. NC State -- Again, they have the ability to run really well, baring no injuries.
8. Oklahoma State -- Really not a fan of this pick, but they get a lot back from their 10th place team.
9. BYU -- The stormin' mormon's are getting all back aside from the national champion...not bad.
10. Texas -- This is getting hard, but I believe in Vig.
11. Stanford -- I love the Cardinal. Too bad I have them lower than the Badgers.
12. Alabaman -- These guys bombed last year, but everyone is coming back. Let's hope it isn't cold.
Honorable Mention -- UCLA, Portland, Washington State.
Saturday, August 4, 2007
I once knew this girl...
So, I just finished an amazing week of training and am hoping for a second great week. Let's see what the running has in store for me!!! As you can tell I'm really pumped about this last week. I think things are in order.
Sunday -- 15 miles including pick ups of 1',2',1',3',1',3' w/ alternating 3' and 4' recoveries. Best run of the summer. Flew for 92 minutes and 10 seconds for 15 miles. The pick ups were comfortably fast and the whole run just seemed to go great. Definitely ready for cross country. Thinking right now, if things keep going well, I could have a break out season.
Monday -- 9 miles at 6:35 pace. Not really sure what the average pace was, but here are the splits: 7:05, 6:39, 6:28, 6:21, 6:13, 6:18, 5:59, 5:45, 5:45 for 56:36 total for 9 miles. Felt great again. Notice that I'm in a really good rhythm right now and that this training is really agreeing with me for the time being. Granted, it's a lot of miles and not a lot of intensity, but at the moment, I'm feeling good. 4 miles w/ kt p.m.
Tuesday -- 10 miles over rolling hills + 8 x 100m strides. First time that I didn't just feel "great" on a run in the past 2 weeks or so. But it was still a good run. I did 3M out and back and then 2M out and back. I didn't have the time to get out to WRL this morning so just stuck with Merrifield thus the out and backs. Splits are: 7:27, 6:51, 6:45, 6:29, 6:10, 6:09, 6:45, 6:35, 6:11, 5:54.
Like I said, wasn't great, but I was hungry and had some stomach issues, but got in the run in 65:21 which is just passed 6:30 pace.
Wednesday -- 3 miles w/up + 4M at 5:25 pace + 3 miles cool down. So got this thing in and feel good about where I am. Warmed up really slow today with 3M in 7:35, 7:24, 7:24. I then tempo'd 4M in 5:33, 5:15, 5:05, 4:57. The tempo went well, I ran the first mile and was really shocked at how slow it was and decided that I wasn't a 5:30 per mile guy on tempo's and consistently dropped the pace until I cruised home in 4:57. I then cooled down 3M in 7:50, 7:24, 6:37 for a total of 65:08 for the 10 miles.
Thursday -- 13 miles relaxed. Was anything but relaxed. Just ask Matt. I complained the entire time. I felt every step of this run and hated life for 78 minutes. (We actually finished 13 before 78 but added on.) Camp starts today. Updates will be given next week. I should hit 80 or more miles this week; 85 to be exact.
Friday -- 9 miles relaxed at 6:35 pace. Actually ran this a tad faster than 6:35 pace, but ended up running 46:11 for the total 8 miles. 5:46 pace which by the way was including a 7:20 opening mile...felt great. In the p.m. I added on 3 miles for fun.
Saturday -- 9 miles relaxed at 6:35 pace + 8 x 100m strides. Ran for 63 minutes in the a.m. and then tacked on 25 minutes in the p.m.
Total Miles -- 85 miles
Sunday -- 15 miles including pick ups of 1',2',1',3',1',3' w/ alternating 3' and 4' recoveries. Best run of the summer. Flew for 92 minutes and 10 seconds for 15 miles. The pick ups were comfortably fast and the whole run just seemed to go great. Definitely ready for cross country. Thinking right now, if things keep going well, I could have a break out season.
Monday -- 9 miles at 6:35 pace. Not really sure what the average pace was, but here are the splits: 7:05, 6:39, 6:28, 6:21, 6:13, 6:18, 5:59, 5:45, 5:45 for 56:36 total for 9 miles. Felt great again. Notice that I'm in a really good rhythm right now and that this training is really agreeing with me for the time being. Granted, it's a lot of miles and not a lot of intensity, but at the moment, I'm feeling good. 4 miles w/ kt p.m.
Tuesday -- 10 miles over rolling hills + 8 x 100m strides. First time that I didn't just feel "great" on a run in the past 2 weeks or so. But it was still a good run. I did 3M out and back and then 2M out and back. I didn't have the time to get out to WRL this morning so just stuck with Merrifield thus the out and backs. Splits are: 7:27, 6:51, 6:45, 6:29, 6:10, 6:09, 6:45, 6:35, 6:11, 5:54.
Like I said, wasn't great, but I was hungry and had some stomach issues, but got in the run in 65:21 which is just passed 6:30 pace.
Wednesday -- 3 miles w/up + 4M at 5:25 pace + 3 miles cool down. So got this thing in and feel good about where I am. Warmed up really slow today with 3M in 7:35, 7:24, 7:24. I then tempo'd 4M in 5:33, 5:15, 5:05, 4:57. The tempo went well, I ran the first mile and was really shocked at how slow it was and decided that I wasn't a 5:30 per mile guy on tempo's and consistently dropped the pace until I cruised home in 4:57. I then cooled down 3M in 7:50, 7:24, 6:37 for a total of 65:08 for the 10 miles.
Thursday -- 13 miles relaxed. Was anything but relaxed. Just ask Matt. I complained the entire time. I felt every step of this run and hated life for 78 minutes. (We actually finished 13 before 78 but added on.) Camp starts today. Updates will be given next week. I should hit 80 or more miles this week; 85 to be exact.
Friday -- 9 miles relaxed at 6:35 pace. Actually ran this a tad faster than 6:35 pace, but ended up running 46:11 for the total 8 miles. 5:46 pace which by the way was including a 7:20 opening mile...felt great. In the p.m. I added on 3 miles for fun.
Saturday -- 9 miles relaxed at 6:35 pace + 8 x 100m strides. Ran for 63 minutes in the a.m. and then tacked on 25 minutes in the p.m.
Total Miles -- 85 miles
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