Tuesday, August 28, 2007
Why I don't steeple....
Well, not really but...
8/20-8/26
The trip back to the "real world" was a little rougher on me then the flight to Island time. Monday I just needed an easy day, Tuesday was the day of my friends wedding and Friday was the flight home. I should have had another day this week of CV but with the travels it can be tough at times.
Mon. 36 mins – 5 miles
Tues. 0 mins - 0 miles
Weds. 77 mins – 11 miles
Thurs. 20 mins up, 20 min tempo – 6.5 miles
Fri. 35 mins – 5 miles
Sat. 50 mins – 7 miles
Sun. 63 mins – 9 miles
Mon. 36 mins – 5 miles
Tues. 0 mins - 0 miles
Weds. 77 mins – 11 miles
Thurs. 20 mins up, 20 min tempo – 6.5 miles
Fri. 35 mins – 5 miles
Sat. 50 mins – 7 miles
Sun. 63 mins – 9 miles
8/13-8/19
Kind of disappointed with Wednesday, I wanted to be between 3:20-3:23 for the reps and get more volume. None the less, I felt good and easily could have done 3-4 more. I was in San Francisco until Thursday when I flew to Hawaii for another wedding.
Mon. 45 mins - 6.5 miles
Tues. – 66 mins - 9.5 miles
Weds. – 15 mins 6x1000m 3:18-3:21 1 minute rec. 15 mins cooldown - 8 miles
Thurs. – 50 mins - 7 miles
Fri. – 68 mins – 2x7 mins with 1 min rest at threshold - 10 miles
Sat. – 50 mins fartlek on hills - 7 miles
Sun. – 90 mins – 13 miles
61 miles
Mon. 45 mins - 6.5 miles
Tues. – 66 mins - 9.5 miles
Weds. – 15 mins 6x1000m 3:18-3:21 1 minute rec. 15 mins cooldown - 8 miles
Thurs. – 50 mins - 7 miles
Fri. – 68 mins – 2x7 mins with 1 min rest at threshold - 10 miles
Sat. – 50 mins fartlek on hills - 7 miles
Sun. – 90 mins – 13 miles
61 miles
Monday, August 13, 2007
8/6-8/12
I raced a 10k on Sunday in a town called Soda Springs about a half hour from Lake Tahoe in California. The elevation was 6700 feet with some tough hills. The course started on asphalt and was on easy rolling hills until about the half mile mark. Then there was a tough climb until about a mile and a half. It went back to the rollers until the two mile mark and then descended on terrain mixed with dirt and rock to the turn around point somewhere between 3.2+ and 3.3 miles.
I am happy to get a race under me and am looking for more in the near future. The combination of the difficulty of the course, length of the course, and the elevation make the time irrelevant.
Mon. 51 mins - 7 miles
Tues. 70 mins - 10 miles
Weds. 35 mins tempo/buildup 5 minute cooldown - 6.5 miles
Thurs. 74 mins - 10.5 miles
Fri. 40 mins - 5.5 miles
Sat. 30 mins - 4 miles
Sun. a.m. 15 min warmup, 40:17 '10k', 15 minute cooldown 10.5 miles
p.m. 24 mins - 3 miles
57 miles
I am happy to get a race under me and am looking for more in the near future. The combination of the difficulty of the course, length of the course, and the elevation make the time irrelevant.
Mon. 51 mins - 7 miles
Tues. 70 mins - 10 miles
Weds. 35 mins tempo/buildup 5 minute cooldown - 6.5 miles
Thurs. 74 mins - 10.5 miles
Fri. 40 mins - 5.5 miles
Sat. 30 mins - 4 miles
Sun. a.m. 15 min warmup, 40:17 '10k', 15 minute cooldown 10.5 miles
p.m. 24 mins - 3 miles
57 miles
Sunday, August 05, 2007
7/30-8/5
My back is still not totally back but it is getting better progressively. Thursday was going to be 2 minutes total at threshold but really wasn't feeling it so I cut it short.
Mon. 45 mins - 6.5 miles
Tues. 55 mins - 8 miles
Weds. 42 mins - 6 miles
Thurs. 10 minute warmup, 12:30 tempo, 3 mins jog, 7 min tempo, 10 minute cooldown - 6.5 miles
Fri. 80 mins - 11.5 miles
Sat. 45 mins - 6.5 miles
Sun. 38 mins - 5.5 miles
50.5 miles
July: 141 miles
Mon. 45 mins - 6.5 miles
Tues. 55 mins - 8 miles
Weds. 42 mins - 6 miles
Thurs. 10 minute warmup, 12:30 tempo, 3 mins jog, 7 min tempo, 10 minute cooldown - 6.5 miles
Fri. 80 mins - 11.5 miles
Sat. 45 mins - 6.5 miles
Sun. 38 mins - 5.5 miles
50.5 miles
July: 141 miles
