charge

Off work @ 12am-
Got the urge to get my long run out of the way,
Wanted to keep all my long runs on the trail...just wasn't able to this time.

Started running @ 130am ran to
pantano-irvington-houghton-golf inks -panto-home-
Maybe 13miles ish
Nice sky and stars tonight.
1hr49min20sec
I ate twice before my run. Once on the drive home from work and again when I got home.
This run felt fast.

So If I can keep my mid week runs close to the same and increase my long run by 2 mile or roughly 20-30 minutes a week a I should be good.
The Strategy I have in mind I sort of did last week inadvertantly.
It goes as follows-So my next long run will be roughly 13 mile+2miles slower then pace for cool down or 3 + hours-ish on trail.The following week will be 15miles+2miles slower then pace or 330trail run.
I may have to give a week here or there to get used to the steady down pour of miles so I might cut back a bit some weeks or rest or stay the same as necessary.
So I plan to use the end of the long runs for cool down and to extend my mileage.

I think this strategy will allow me to adjust.

waking dream

Got off work @12 am
40 push otb 80 crunch otb

Running by 1am
Ran the lakeside loop, moderate pace- it felt steady-22'11"31
It's freezing out .
First run of the season in tights beanie long sleeves and extra sleeves and gloves.

slow

40 push otb
80 crunch otb
lakeside loop slowly 26'24"47
very windy and about 55 degrees @ 1230 in the afternoon.

strange

The more I do the more I can do

Just don't over do!
Round trip ride to the pool
dist-3.98 miles
time 16'53"
max speed 30.6
avg 14.2

swim 200 warm up
600 in 11'13"65
200 cool down
2 x 25 yards under water swim
lots of swimming and cruising/cool down afterward.

Time for the lakeside loop.....
1 hour break and ate dinner.
Lakeside loop-26'52"72 cruiser

hey

I set my alarm for 6am. I had planned on running with ttr today.
@ 551 Poppy woke me up saying you have to go your late???
Huh?
I have a self setting clock. Well it must have thought it was daylight savings or something cuz it reset itself!!!!!It was 651!!!I got ready and out the door in 9 minutes!
So I ended up starting my run @ 735.
Ran to 7 falls down the spur trail and back to the lot in 1'57"

Unbelievable some of the ttr guys had finished the loop already!
I hung out for a while and then ANG showed up so I put in another 1hr 7min with her.
After that we got to see Pinkcorker ,david(javalina) all the ttr people.
Good day.

Recap 7 falls and back 1hr57min
4 ? miles w/ANG 1hr7min
I actually feel ok.

whatever

Worked til midnight-
decided I'd get my friday workout out of the way.

40 push ot
80 crunch otb
Lakeside loop moderate push-
21'36"72.
Funny how I pushed a little but it felt much easier then the last couple runs.
My speed is off for what ever reason.

heavy

Worked early this morning-
So I have the rest of today and dont go in til late tomorrow.

40 push otb
80 crunch otb
ran an Easy lakeside loop 25'13"46
My legs felt very heavy.

Off to the pool....
Rode to the pool and had to turn around because I forgot my goggles so
total bike trips-6.57
28'04"
25.8 mph max
14.1 mph avg

Swam 200 warm up
500 yards in 9'58"-just kinda wiped out.

a few hundred yards cool down.
Then swam and splashed with P and th Z-man.

uck

Worked til 1230 am back to work on my day off @8am.
4 hours of sleep.
Well I wanted to go run for an hour and a half but my back is/was very sore.

40 push otb
80 crunch otb
Lakeside loop-22'11"89-I pushed for this.

recovery

No plans to workout or run today.

I went out for a short recovery run around the block anyway.
10'26"45
Not really sore from yesterday.

mid

40 push otb
80 crunch otb
drove to 22nd and old spanish trail- ran out and back to the park 1'24"ish

variable

I work til 12am tonight and then back in the morning so I figured I'd get wednesdays workout out of the way now.

40 push otb
80 crunch otb
twice around the block
lap 1- 9'54"14
lap 2- 10'03"48

total 19'57"62

humble

Yesterday was a humbling experience and it actually took some out of me.

I used today like a recovery workout

40 push otb
80 crunch otb
easy around the block 11'04"12

u of a 5k walk and 10k aids run 2009

Ran the 10k aids run this morning.
My speedwork is off!
52'41"14
So 8min45 seconds per mile.
This also happens to be the shortest race I've ever run.
I finished in time to do the 5k walk afteward,

beach

We've been in Puerto penaasco for 4 days.

No running but lots of swimming in the ocean!!!

effort

Well I've worked 8 days in a row all longer then 8 hour shifts.
Yesterday was a 12 hour shift....
No longish run this past week.

Today-
80 crunch otb
40 push otb
Lakeside loop-I ramped it up a bit because of no long run and it was cool out.
21'16"11

daytime

Havent done afternoon runs in a while and am noticably slower in the afternoon.

35 push otb
75 crunch otb
run around the block9'06"52.