pool run easy

pool run 20 minutes

Track 12 X 400 (100 jog), 47 miles for the week

Track 12 X 400(100 jog rec) 1 mile warm-up 5 strides with Jeff, 81, 81, 81, 82, 81, 81, 81, 81, 81, 81, 81, 79, 1 mile cool down.

12 miler, 1:25:38 (7:08/m)

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12 miler with Jeff roads trails, 1:25:38 (7:08/m)
7:11, 8:05 (hydro), 6:58, 7:04, 7:07, 7:09, 6:56, 6:59, 6:55, 7:09 6:55, 7:02

Track 5 X 1000 (200 jog)

6 miles total, Track with Jeff, 1 mile warm-up, 5 strides, 5 X 1000 (200 jog) 3:29's, 1 mile cool down

9 miles 1:04:31(7:10/m) (middle 3, 17:47)

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9 miles 1:04:31(7:10/m) (middle 3, 17:47)
7:33, 8:29(hydro hill),7:19, 5:50, 5:59, 5:58, 7:43, 7:19, 8:16

8 miles trails 55:21 (6:55/m)

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8 miles trails 55:21 (6:55/m) 7:56, 7:25, 7:03, 6:44, 6:20, 6:33, 6:30, 6:45

Track 12 X 400 (100 jog)

Track with Jeff, 1 mile warm-up, 5 strides, 12 X 400 (100 jog rec) 82, 82, 81, 82, 82, 82, 81, 82, 82, 82, 81, 80, very windy. mile cool down

12 miles, 1:24:49(7:03/m) on trails and roads

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12 miles with Jeff, 1:24:49 (7:03/m)on trails and roads
7:25, 6:54, 6:47, 6:49, 7:03, 7:14, 7:54(hydro hill),6:58, 6:52, 7:01, 6:48, 6:55

race 5k 17:30, 7th overall

Race a 5 k in Buffalo 5:27 at the mile, 17:30, 7th overall

3 miles easy

3 miles easy run

Race tune up-Track 12 X 400 (100 jog) 80-81's

Pre-race tune up-1 mile warm-up, 4 strides, Track 12 X 400 (100 jog) 80-81's, 1.5 mile cool down
Calf a bit of a twinge on the cool down but seems okay

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11 miles 1:17:36 (7:03/m) with Jeff roads/trails
Avg HR: 147 bpm

6.1 miles (45:10) thurs

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6.1 miles with Jeff trails, 45:10 (7:24/m)

6 miles on trails, 41:45 (6:57/m)

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6 miles on trails, 41:45 (6:57/m)
7:15, 8:24 (up hydro hill), 6:56, 6:30, 6:03 (down hydro hill) 6:34
Avg HR: 157 bpm

10 miles hills 1:22:12 (8:12/m)

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10 miles 1:22:12 (8:12 /m) effingham hill run
Avg HR: 130 bpm

10 miles trails 73:39 (7:21/m) 40 miles for the week

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10 miles trials 73:39 (7:21/m) with SunWoo on her bike
5 mile warm up 5 X 3 min pick ups with 1 min jog recovery
Avg HR: 144 bpm

13 miles, trails, 1:37:03 (7:27/m)

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13 miles with Jeff on trails, 1:37:03 (7:27/m)
Avg HR: 148 bpm

10 miles, 1:16:24 (7:38/m)

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10 miles, 1:16:24 (7:38/m) trails, 2 mile warm-up,
13 X 3 min (1 min jog rest) 1 mile cool down, calf 100% :)
Avg HR: 157 bpm

7 miles trails, 56:49 (8:06/m)

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7 miles trails, 56:49 (8:06/m) calf much improved progress finally.

8 miles trails, 1:02:23 (7:47/m)

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8 mile trail run, 1:02:23 (7:47/m)
into Port with Sun Woo on bike, easy calf tightened up last 3 miles

10 miles trails 13 X 3min(1min jog)

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10 miles 2 mile warm-up 13 X 3:00(1 min jog) on trails calf stood up but still not 100%, 1:22:46 (8:16/m)
average heart rate 158 bpm

easy 3 miles

easy 3 miles calf still not right

Calf injury

Jogged 1 mile did some strides and right calf tweaked again

Track, 12 X 200 (200 jog)

Track- 1 mile warm-up, strides, 12 X 200 (200 jog) 40's very windy,
calf still tweaked, pacework, 1 mile cool down

13 miles 1:30:41 (6:58/m) roads

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13 miles with Jeff, 1:30:41 (6:58/m) calf good until last 2 or 3 miles. I will sink it ice twice 2 nite.
7:06, 6:57, 7:01, 6:42, 6:37, 6:48, 6:45, 6:43, 6:53, 7:26, 7:06, 7:05, 7:25
Avg HR: 152 bpm

Track 6 X 800 (200 jog recovery)

Track with Jeff, 1 mile warm up strides 6 X 800 off of 200 jog 2:44/2:41/2:44/2:43/2:44/2:41 1 mile cool down
right calf tweaked

8 miles trails, 1:06:09 (8:16/m)

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8 miles trails, 1:06:09 (8:16/m) Legs still recovering from 400's
Avg HR: 135 bpm

Recovery run 8.34 miles easy

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8.34 miles easy recovery run legs sore from 400's yesterday

Track 6 X 400 (Speed)

1 mile warm-up, 4 strides, 6 X 400 with full recovery jogs, 77, 74, 72, 73, 74, 71, 1 mile cool down (Anaerobic Glycolysis workout)

13.35 miles, 1:31:00 (6:48/m)

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13.35 miles with Jeff on the roads 1:31:00 (6:48/m)
Avg HR: 152 bpm

6 miles 41:54 (6:58/m)

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6 miles with Jeff 41:54 (6:58/m)
Avg HR: 154 bpm

6 miles total Track 2 X 1.5 miles (800 jog recovery)

Track 1 mile warm-up, strides, 1.5 miles in 8:18 jog 800 meters 1.5 miles in 8:30
jog 1 mile for a total of 6 miles.
May still be feeling the 15 miler from Sunday.

easy 7 miles

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easy 7 miles,
Avg HR: 141 bpm

15 miles, 1:47:11 (7:08/m) (52 miles for the week)

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15 miles roads with Jeff, 1:47:11 (7:08/m)
Avg HR: 145 bpm

8.3 miles roads, 59:52 (7:12/m)

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8.3 miles roads, 59:52 (7:12/m)
Hill workout within run, 2 times hydro hill(Heart rate hit 163, 165), 2 times Jackson flats(HR 163, 163), 2 times Glendale (HR 153, 156)
Avg HR: 145 bpm

Track workout #1, 6 X 400, 3 X 800

Track workout #1(windy)
1 mile war-up strides,
6 X 400(200 jog) 79, 78, 78, 77, 78, 78 jog 400
3 X 800(200 jog) 2:44, 2:44, 2:44
1 mile cool down

6 miles, 41:51 (6:58/m)

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6 miles with Jeff, 41:51 (6:58/m) roads
Avg HR: 153 bpm

5 miles 32:09 (6:25/m)

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5 miles 32:09 (6:25/m) roads
6:45, 6:25, 6:29, 6:22, 6:05
Avg HR: 167 bpm

5 miles 39:06 (7:48/m)

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5 miles trails 39:06 (7:48/m)
Avg HR: 147 bpm

6 miles, 5 of it in 30:58 (6:11/m)

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5 miles steady state, 30:58, (6:11/m) 1 mile cool down
6:13/6:13/6:00/6:13/6:15
Avg HR: 169 bpm

13 miles, 1:30:53, 6:59/m

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13 miles with Jeff roads 1:30:53, 6:59/m
Avg HR: 153 bpm

5 miler roads 32:13 (6:26/m)

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Steady 5 miler roads 32:13 (6:26/m)
6:46/6:25/6:23/6:18/6:17
Avg HR: 173 bpm

6 miles, 41:53 (6:58/m)

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6 miles with Jeff, 41:53 (6:58/m) roads
Avg HR: 157 bpm

easy 8 miles 1:05:03 (8:07/m)

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easy 8 miles 1:05:03 (8:07/m)

100 mile week complete :)

Now it's time to run fast :)

p.m. 4 miles 28:50 (7:12/m)

p.m. 4 miles 28:50 (7:12/m) on the track with 16 X 50 fartlek
7:50/7:30/7:10/6:20, 100 miles complete for the week

a.m. 10 miles trails 1:25:47 (8:34/m)

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a.m. 10 miles trails 1:25:47 (8:34/m)6 X 50 fartlek
Avg HR: 135 bpm

p.m. 4 miles

p.m. 4 miles 10 X 50 fartlek (tough day, must eat more carbs)

a.m. 10 miles 1:27:33 (8:45/m)

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a.m. 10 miles 1:27:33 (8:45/m) legs very heavy and breathing not good, all on trails, the trails are drying out a bit.

a.m. 13 miles effingham 1:45:54 (8:08/m)

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a.m. 13 miles effingham 1:45:54 (8:08/m)
Avg HR: 139 bpm