Fartlek

Well, missed my speedwork on wednesday. Not a great start to the week, but pulled it together yesterday and today. Ran a quality 5 miler yesterday. 2 mile warmup around 8:30 pace, then ran 2 miles at 7:30 pace. Those were a couple of tough miles...got some work to do. Ran some trails/hills to finish up. Quality 5 miler.

Today I ran a pretty steady 6 mile tempo run - around 8:15 pace. Felt pretty strong. That's encouraging. Might do a light 2 miler tomorrow and plan to run a easy 10 on Sunday. That will be the longest run since the spring. Looking forward to it.

Heading to Boston on Monday. Need to find some cool places to run. Might try to squeeze in a Sam Adams brewery tour while I'm there.

Nice Week

Good solid week of running in the books. Got four workouts in - two 5 milers a 2 miler and an almost 8 mile long run. Been doing some decent hill workouts too.

This weeks mileage = 19.99
Next week goal = 21 miles

Gonna start speedwork so I need to get focused, ease up on the sauce, eat well and stop staying up till 1am. Work hard, play hard. 178lbs

Training Schedule

TrainingTool Schedule - Goal Time 19:20

Week Starting Monday SEP 3, 2007

rest

5 miles

2 miles

5 miles

rest

7 miles

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Week Starting Monday SEP 10, 2007

rest

rest

5 miles with 4x800m @ 3:12 min, 4x400m @ 1:33 min

2 miles

6 miles

rest

8 miles on a hilly route

---

Week Starting Monday SEP 17, 2007

rest

2 miles

6 miles with 3x1200m @ 4:48 min, 2x800m @ 3:06 min

2 miles

6 miles with 1 mile @ RPE 3-6

rest

9 miles

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Week Starting Monday SEP 24, 2007

rest

3 miles

6 miles with 1x1600m @ 6:24 min, 1x1200m @ 4:38 min, 1x800m @ 3:06 min, 2x200m @ 43 sec

2 miles

7 miles with hills

rest

10 miles on a hilly route

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Week Starting Monday OCT 1, 2007

rest

3 miles

6 miles with 4x200m @ 46 sec, 1x1600m @ 6:11 min, 1x1600m @ 6:24 min, 4x200m @ 43 sec

3 miles

7 miles with 2 miles @ RPE 3-6

rest

9 miles

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Week Starting Monday OCT 8, 2007

rest

3 miles

6 miles with 4x800m @ 3:06 min, 4x200m @ 43 sec

3 miles

5 miles

2 miles

rest

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Week Starting Monday OCT 15, 2007

2 mile warmup plus 5K TIME TRIAL plus 2 mile cool down

3 miles

5 miles on flat surface with 6x1min. @ 6:13 min/mile

3 miles

7 miles with 1x2miles @ 6:26 min/mile, 4x400m @ 1:26 min

rest

11 miles on a hilly route

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Week Starting Monday OCT 22, 2007

rest

3 miles

7 miles with 2x200m @ 46 sec, 2x1200m @ 4:38 min, 1x1600m @ 6:24 min, 2x400m @ 1:26 min

3 miles

8 miles with 2 miles @ RPE 3-6

rest

12 miles

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Week Starting Monday OCT 29, 2007

rest

3 miles

7 miles with 1x1mile TEST effort, 4x200m @ 46 sec

3 miles

8 miles with 2 miles @ RPE 3-6

rest

13 miles on a hilly route

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Week Starting Monday NOV 5, 2007

rest

3 miles

7 miles with 4x200m @ 46 sec, 1x1600m @ 6:11 min, 1x1200m @ 4:38 min, 4x400m @ 1:26 min

3 miles

8 miles with 3 miles @ RPE 3-6

rest

11 miles

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Week Starting Monday NOV 12, 2007

rest

3 miles

7 miles with 4x200m @ 46 sec, 2x1600m @ 6:11 min, 4x400m @ 1:26 min

rest

7 miles with 3 miles @ RPE 3-6

rest

9 miles on a hilly route

---

Week Starting Monday NOV 19, 2007

rest

3 miles

3 miles with 4x800m @ 3:06 min, 4x200m @ 43 sec

rest

RACE!

rest

rest

---

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Hills

Ran a nice hilly 4 miler this week. Took a few days off and got it together on Saturday and Sunday. Only 14 miles, but they were quality. Training for Turkey 5k starts soon. Actually pretty ambitious training schedule...we'll see if I'm ready.

Fool In The Rain

Soaked to the bone. I returned from my run this morning - squish, squash, squish, squash. My soaked shoes oozed from their pores a mixture of sweat and rain. It was one of those defining runs that shape your experience as a runner. I had an intense runner's high for at least 6 of the 8 miles I ran this morning. Starting out in a light drizzle I warmed up my muscles jogging at an easy pace. By about mile two the rain had swelled into an utter downpour that continued unabated for the next 45 minutes. Pushed through the run by the incredible endorphins coarsing though by veins, I felt like I could have run forever. Chasing this elusive euphoria is why I run.

"I run in the rain til I'm breathless, when I'm breathles I run til I drop."

-Robert Plant

LSD

Well not that long, but considering my mileage right now 7 miles is fairly tough. Hot and humid, very sunny. Legs felt good but I sort of crashed about mile 4 - slowed down for the rest of the run and kicked it up at the end. About 17 miles for the week. Keep it up jerm...get through the detox baby!

Nike+

Nice Run, New Loop around the neighborhood. Has a nice eighth of a mile hill towards the end. Need more hills to train. About 85 degrees and humid. Legs feel pretty good. Shoes feel pretty good. Nimbus 9's are still a bit roomier than I like in the forefoot - might feel good on longer runs though.

I'm going out on a limb and setting a new PR goal for the 2007 Turkey Run in Quincy, IL -- 19:20 5k. Stay tuned. What about you Jerm? Can you hang with me?