Aug 1 - Aug 7

Mon - 13 miles Putney solo (1:14:42)
Tue - 9 miles slow w/ Ferenc
Wed - 15 miles w/ track work
Thu - 14 miles pm
Fri - 9 miles am / 9 miles pm w/ 6 x 200 on track ( 28 / 30 / 29 / 31 / 29 / 30 )
Sat - 11 miles
Sun - 20 miles w/ Greg and George

Total - 100 miles

3 x 2 mile

Objective : 3 x 2 mile @ marathon goal pace / 10 seconds under / marathon goal pace

Recovery : 400 jog recovery after first set and 2 minutes after second

Keenyans : Me, Josh, Greg, Andy, Brad, and Clint

Result :

(5:13/5:15) 10:28 / (5:02/5:00) 10:02 / (5:14/5:15) 10:29

Overview : Josh, Andy, Greg, and I did this workout. Josh and I did it stride for stride. We were both excited about it and went a little hot. The good news is it was in control and we felt smooth and conversational. It was good to do something long and aerobic on the track. Something I haven't done in a long time. Thanks coach for the workout. I look forward to more. The rest of the week I will be chasing some miles and getting in some long tempo work in on Saturday.

Jul 25 - Jul 31

Mon - 10 @ Pinnacle w/ Ferenc and the girls (wet/cool/awesome)
Tue - 10 miles PM Putney solo
Wed - 11 miles w/ track work
Thu - 8 miles AM 6 miles pm
Fri - 0 Travel/Work
Sat - 14 miles AM (5 mile race 25:19 (hot)) / 5 miles PM shake out
Sun - 24 miles w/ Ferenc (2:34)

Total - 88 miles

3 x Mile

Objective : 3 x Mile @ 5:00

Recovery : 400 jog recovery

Keenyans : Me, Andy, James, Ockle, Clint, and Mark

Result :

4:55 / 4:51 / 4:43

Overview : The weather was great. I felt smooth. I can feel some fitness finally coming my way.

Jul 18 - Jul 24

Mon - 0
Tue - 22 mile tempo w/ Ferenc
Wed - 0 (work sucks)
Thu - 8 am w/ Ferenc / 7 pm at Hinsdale Fun Run (5:00 mile / 12:44 2.3 mile)
Fri - 11 miles am solo Putney
Sat - 15 miles am w. Ferenc and Greg 3 miles pm with Ferenc and Greg
Sun - 20 miles w/ George, Greg, Ferenc, Pipp, Thomas, and Buzz / 5 miles pm solo

Total - 91 miles

20 Mile Workout

Objective : Kick Ass

Keenyans : Me and Ferenc

Location : Saxtons River/ Grafton / Athens VT

Recovery : 2 mile cool down after 20

Result :

10 miles 59:32/ 7:03 (hill) / 5:32 / 5:10 / 5:07 / 5:17 / 5:52 / 5:46 / 5:38 / 5:42 / 5:11

Overview : I met Josh on Tuesday morning. It was hot. We ran hard.

Basic 200's

Objective : 8 x 200 @ 35ish

Recovery : 200 jog recovery

Keenyans : Me, Greg, Andy, Boj, Jen, James, and Ockel

Result :

36 / 34 / 32 / 34 / 33 / 33 / 33 / 33

Overview : I was pretty tired from the preceding 4 or 5 days. I wanted to move and try to stay fresh. We did a 5 mile warmup and then got into the 200's. They went well and I think it was the right call considering Sunday's race coming up. After we got hit hard in the rain on our cool down. It was kind of cool. I am going to seas up the rest of the week and hopefully run well this weekend.