Off to Ireland July 4th-July 22nd

golf and calf rehab :)

pm: easy 5

pm: easy 5

a.m. 5 easy trails

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600 tune up workout

1 mile warm-up, strides
4 X 600 1:52, 1:50, 1:50, 1:49
(200 jog rec)
1 mile cool down

8 miles, 56:55 (7:06/m)

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trails with Jeff
7:17, 6:58, 7:17, 7:00, 6:56, 7:23, 7:11, 6:49

6 miles, 42:12 (7:02/m)

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trails with Jeff
7:02, 7:12, 7:23, 6:56, 6:40, 6:55

6 miles

1 mile warm-up
3  miles 17:00, 5:45/5:40/5:35
2 mile cool down

6 miles, 42:42 (7:07/m)

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easy 6 with Jeff on trails
7:05, 7:11, 7:13, 7:03, 6:53, 7:12

Track 5 X 1000 (off 1:30 jog)

track
1 mile warm-up strides
5 X 1000 off 1:30
3:23/3:24/3:23/3:23/3:19
1 mile cool down

12 miles, 1:24:45 (7:03/m)

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run with Jeff trails/hills/roads
7:11, 7:02, 7:03, 6:59, 7:16, 7:58(hydro hill),
7:02, 6:56, 7:02, 6:48, 6:41, 6:40

6 miles, 42:56 (7:09/m)

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trails with Jeffy
7:13, 7:23, 7:15, 7:12, 6:50, 6:59

6 miles, 41:33 (6:55/m)

with Jeff on the roads

8 hilly miles, 59:25 (7:25/m)

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out and back run
into effingham and up Saylor's hill past
lookout golf course, a bit into Fonthill
7:10, 7:34, 8:06, 8:15,
7:04, 6:33, 6:50, 7:48

6 X 800 off 1:30 jog

1 mile warm-up, strides
Track 6 X 800 off 1:30 jog (200 meters)
2:40's
lower left calf hard to push off but held steady
mile cool down

8 miles 51:15 (6:24/m)

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out 4 miles
7:08, 6:40, 7:05, 7:05
back  4 miles in
5:40, 5:40, 5:51, 6:01
week 1 
6:17, 6:20, 6:09, 6:12 = 24:58 (6:15/m)
week 2
6:14, 6:18, 5:59, 5:53 = 24:28 (6:07/m)
week 3 
5:58, 5:55, 5:48, 6:00 = 23:41 (5:55/m)
week 4
5:40, 5:40, 5:51, 6:01 = 23:10 (5:50/m)

Track 5 X 800 (1:30 rec)

1 mile warm-up strides
5 X 800 with 1:30 jog
2:40's
1 mile cool down/drills

11 miles, 1:19:58 (7:16/m)

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11 miles, 1:19:58 (7:16/m)
7:21, 6:54, 7:09, 6:51, 7:02, 6:58, 6:58, 7:21, 7:26, 7:33, 8:19
Not feeling too spry today:)

8 miles, 53:04 (6:38/m)

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out and back run
4 out warm-up, 4 back pick up
7:29, 7:20, 7:10, 7:20 (7:19/m)
5:58, 5:55, 5:48, 6:00 (5:55/m)

week 1       6:17, 6:20, 6:09, 6:12     24:58 (6:15/m)
week 2       6:14, 6:18, 5:59, 5:53      24:28 (6:07/m)
week 3       5:58, 5:55, 5:48, 6:00      23:41 (5:55/m)

6 miles, 43:09 (7:11/m)

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with Jeff on the roads
7:37, 7:15, 7:04, 7:09, 6:52, 7:09

6 miles, 44:24 (7:24/m)

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with Jeff
7:25, 7:38, 7:25, 7:08, 7:12, 7:33

Track 7 X 600 (50 miles for the week)

1 mile warm-up, strides
7 X 600 (2 min jog recovery)
2:00, 2:00, 1:59, 1:59, 1:58, 1:58, 1:56
windy:)
1 mile cool down

14 miles, 1:34:05 (6:43/m)

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4 miles easy, 6 miles progression, 4 miles easy
with Jeff into Rockway hills
7:25, 7:10, 7:20, 7:17,
7:14, 6:47, 6:22, 6:11, 5:49, 5:44,
6:40, 6:42, 6:48, 6:26

6 miles easy

6 easy on the trails

6 miles, 44:30 (7:25/m)

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trails with Jeff
7:36, 7:35, 7:18, 7:12, 7:11, 7:34

8 miles, 56:28 (7:03/m)

4 out in 32:00(8:00/m)
4 back in 24:28 (6:07/m)
6:14, 6:18, 5:59, 5:53

easy 3 with some drills

Track 10 X 400

1 mile warm-up, strides
10 X 400 (2 min jog)
78's,1 mile cool down

14 miles 1:35:02 (6:47/m)

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roads trails with Jeff, steady 
picked it up last mile 
7:12, 6:53, 6:53, 6:47, 6:33, 6:45, 6:44, 
6:57, 7:04, 6:50, 6:54, 6:36, 6:37, 6:08 

6 miles, 44:25(7:24/m)

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trails with Jeff
7:31, 7:29, 7:22, 7:16, 7:10, 7:33

easy 8

easy 8 miles trails

10.27 miles, 1:13:25 (7:08/m)

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 roads
out 4 miles easy, back 4 pick up, last 2.27 miles cool down
7:51, 7:06, 7:11, 7:29, 6:17, 6:20, 6:09, 6:12, 8:09, 8:08
.27 2:28

6 miles, 44:40 (7:26/m)

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trails with Jeff
7:23, 7:20, 7:34, 7:29, 7:21, 7:27

Track 10 X 300

1 mile warm-up, strides
10 X 300 (300 jog recovery)
55's, 56's
1 mile cool down

Track 12 X 400 (18 meter recovery jog)

1 mile warmup, strides
12 X 400 with 18 meters recovery jog (7 seconds)
84's, 1 mile cool down

6 miles, 43:39 (7:16/m)

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with Jeff on the trails
7:28, 7:21, 7:10, 7:05, 7:11, 7:21

8 miles, 69:33 (8:41/m)

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hilly trails
8:34, 9:55, 8:51, 8:33, 8:23, 8:54, 7:59, 8:19

Track 12 X 400 (25 sec recovery)

1 mile warmup, strides 
12 X 400 with 25 seconds recovery 
82, 82, 82, 81, 
81, 81, 81, 81, 
80, 80, 80, 80 
2 mile cool down

The 100 mile week: 12 miles, 1:26:26 (7:12/m)

The 100 mile week: 12 miles, 1:26:26 (7:12/m)

kore http://www.athletic.net/crosscountry/Results/Meet.aspx?Meet=43776#21389
http://www.socc.edu/athletics/pgs/bm~doc/mens-records.pdf

12 miles, 1:30:06 (7:30/m)

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on trails,
10 X 1 min fast 1 min easy at the end
7:28, 7:32, 7:23.7, 7:11, 7:13, 7:22
7:29, 7:07, 7:45, 7:57, 7:43, 7:48

12 miles, 1:26:26 (7:12/m)

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7:24, 7:05, 7:02, 7:03, 7:35, 7:01, 7:02, 7:15, 7:07, 7:19, 7:23, 7:02
with Jeff trails and roads

5 miles, 36:23 (7:16/m)

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5 miles, 36:23 (7:16/m), trails
7:27, 7:16, 7:20, 7:02, 7:15

5 miles, 36:46 (7:21/m)

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roads with Jeff

8 miles, 62:33 (7:49/m) trails

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8 miles, 62:33 (7:49/m) trails
7:47, 8:01, 7:47, 8:06, 7:55, 7:44, 7:31, 7:36

Track 200/300/400 X 5

1 mile warm-up, strides
200/300/400 X 5 with 100 jog rest
40/60/80's pacework
1 mile cool down

10 miles, 72:42(7:16/m)

10 miles, 72:42(7:16/m)
on trails with Jeff

Graston day 3

well last day of physio, tender skin from all the graston, ART etc. This session was more painful and will be my last one. Easy runs coming up, steering clear of the adidas shoes with the hard plastic sprintframe, I believe this was the root of my calf problems........Tim pointed this one out. New Shoes are in Nike Kukini.

Graston session 2

Calves improving, sore from graston, calves are
loosening up and knots are almost worked right out of there,
Next week should be a normal training week, easy run tonight then session 3 thursday.

8 miles, trails 1:12:25 (9:03/m)

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out and back trail run, slow as i  could go
gotta strengthen the calves,
8:35, 9:44, 9:48, 8:52, 8:20, 9:08, 8:32, 9:19
No tweaks:) graston therapy again tomorrow....torture session

4 miles easy

4 easy

4 miles, 27:02 (6:45/m), trails

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6:36, 6:29, 6:25, 7:28