Jul 11 - Jul 17

Mon - 10 miles solo in Putney
Tue - 18 w/ Greg in Putney (friggin hot) (1:53:07)
Wed - 12 miles w/ track work
Thu - 0
Fri - 0
Sat - 0
Sun - 15 miles w/ horrible 8 mile race

Total - 55 miles

Clarence DeMar Tempo

Objective : Start easy and build into a comfortably hard pace

Recovery : 3 miles w/ Dad on the track

Result :

5:41 / 5:29 / 5:01 / 5:07 / 5:07 / 5:04 / 5:08 / 4:57

Overview : I love doing this workout. It can be done a lot of different ways. The first part of the course is basically gradually down hill, so you can turn it over. There are a couple of bumps but they can be fun to attack. I have a history of ruining this run by going to hard. I get excited and can't help myself. That is why I committed to no warmup and used the first part to deliberately go easier. I sort of accomplished that this time but still went a little too fast. I wanted to go farther at 5:15 pace but again, I have too much fun running by the seat of my half splits. I felt things falling apart at mile seven and decided to stop at eight and give it a final push. I hope to get some comrades out for this to keep it more formal (Josh). Anyway I think it was successful and look forward to the next one.

Jul 4 - Jul 10

Mon - 12 miles AM w/ 4 on the 4th
Tue - 14 w/ Ferenc, Greg, and Boj
Wed - 12 miles w/ track work
Thu - 0 long work day
Fri - 5 miles easy (getting ready for tomorrow)
Sat - 11 miles AM (8 in 41:35) 9 miles PM w/ Boj and Ferenc
Sun - 18 miles w/ Ferenc, Greg, and Boj

Total - 81 miles

1 x Mile 7 x 400

Objective : 5 x mile (I revised it after one because I was flat and it was hot)

Recovery : 400 after mile and 200 after the quarters

Keenyans : Me, Greg, Andy, James, Brad, Boj, Jen, and Okel

Result :

4:43 / 70 / 69 / 64 / 62 / 69 / 67 / 66

Overview : I didn't feel very fresh during the warmup but wanted to try the miles. Sometimes my legs lie to me but not today. After the first mile I decided to finish up with some quarters. Everyone did a different workout today which was kind of fun. Andy, Greg, and I synched up for the last three quarters and ran together. I have gotten some confidence back after a good 4 mile race this past Monday. I am in full training mode and it is awesome. I hope to be feeling fast by Saturday so I can do a long tempo in Gilsum.

Jun 27 - Jul 3

Mon - 8 miles AM Putney Tempo Solo (46:43) / 7 miles PM Solo
Tue - 10 in Putney w/Josh and Greg (swimming after)
Wed - 12 miles w/ track work
Thu - 0
Fri - 12 AM w/ Ferenc 5 miles PM w/ Ferenc
Sat - 9 miles AM @ Pinnacle w/ Ferenc 5 miles PM solo
Sun - 8 miles Westmoreland tracks w/ Greg, Ferenc, Jen, and the girls

Total -76 miles

4 X 2/2/4

Objective : 4 x 200 / 200 / 400

Recovery : Full distance recovery

Keenyans : Me, Greg, Andy, James, Brad, and Glenn

Result : 34 /33 / 67 / 33 /31 / 65 / 34 / 32 / 66 / 33 / 32 / 60

Overview : The weather was good with a nice breeze. We wanted to do something light to tune up for this weekend. The first two efforts were kind of tight but the last two we all felt really snappy. Afterwards we did a bare foot cool down then headed to Armadillos.

Jun 20 - Jun 26

Mon - 10 miles @ Pisgah w/ Greg, Jen and the girls
Tue - 7 miles in AM w' Ferenc @ the Pinnacle
Wed - 5 miles hard (solo in Putney) * Route Record
Thu - 11 miles (2 x 2mile @ BF w/ Greg and Ferenc 10:40/10:33)
Fri - 15 miles AM w/ Greg and Josh @ Pinnacle ( supposed to be 7/ lost)
Sat - 8 miles Westmoreland tracks w/ Ferenc
Sun - 18 @ Gilsum w' George

Total -74 miles