7.8 - 7.14 mileage

7.8 Sun - 9.5mi
7.9 Mon - 6mi
7.10 Tues - 9mi (4mi@6:25)
7.11 Weds - 5.5mi
7.12 Thurs - 9mi AM - (6mi@6:00); 2.5mi PM
7.13 Fri - 5mi
7.14 Sat - 10mi - (6mi@6:10)
Total: 56.5 in 7

BOOM first post

Battled a bout of food poisoning Monday, but still managed to get 6 in on a treadmill at the gym (and proceeded directly to the dumping station thereafter). Found a new gym this week that has both kettlebells and a pool, so I was real about that one
End of the week felt good, looking forward to bumping up to mid-sixty range this week.

QOTW: "Time is a great teacher, but unfortunately it kills all its pupils"
- Louis Hector Berlioz

Monday - 5 recovery
Tuesday - 9 total. I did a 6 mile twoan relay. I ran 3 seperate miles @ 4:56, 4:55, 4:55, with a jog recovery of 6:30-7min pace. Then after immediately after my last mile leg went into a final 2 mile tempo @5:50 pace. Then cool down.
Wednesday - recovery 9
Thursday - hilly 9 mile tempo @ 5:59 pace average. Mile cool down. For 10
Friday - 6 in the am. 3 at night For 9.
Saturday - 14 progression style averaging 6:10 a mile
Sunday - currently taking a huge shit and will run 4-5 miles after for recovery

Total mileage - 60-61 miles

Sun- 9
Mon- 3.1 + 8 (4x2 minute pickups spread out over the whole run)
Tue- 10.4
Wed- 7
Thurs- 8.4 (4.4 Mile Tempo @ 5:46) in hilly Ridgefield, CT + 2.8
Fri- 5.2
Sat- 13.4
Total- 67

Monday- 8
Tuesday- AM:Hilly 8 with middle 5 at 5:45 PM: 4 + 30 min aqua jogging
Wednesday- Off
Thursday- 9 with last mile @ 5:20
Friday- AM: 8 PM: 5
Saturday- 5
Sunday- 14 + 45 min aqua jogging later in the day

Total: 61 miles

8-Jul-12 10
9-Jul-12 9
10-Jul-12 12.5
11-Jul-12 10
12-Jul-12 9
13-Jul-12 10
14-Jul-12 11

TOT- 71.5

ran an 8 mile tempo with fitz, kaz, and synan and i kept up the entire time. around 5:45 pace. ran 7 the next day but then only like 4 the two following days and i took off on saturday. shit pounded my legs, i think i need new fucking shoes.

Mon-10 first 6 miles was probably 90% uphill. I wanted to die
Tues-9.5
Weds-10
Thurs-8
Fri-8 with 6mi tempo in middle at 6min pace
Sat- 6 easyy
Sun- 8 progression not sure on time but last mile was close to 530

Tot- 59.5

Monday- 9
Tuesday- 8 and then 4 mile double (12)
Wednesday- 8.5
Thursday- 9
Friday- 8.5
Saturday- 16
Sunday- 6

69!!!!!

M - 10 (7.5 AM - 2.5 PM)
T - 1 (I reinjured my hip, the same injury I had freshman year, so I went and saw this therapist who I used to work with, and he had me feeling better. I was really worried about it but no so much anymore. Hopefully it keeps healing as it has been. I took it easy the next day then resumed normal mileage)
W- 3
Th - 8
Fri - 10 (8 AM - 2 PM)
Sat - 11
Sun - 7

50 for the week. Looking to get back in the mid to hi 60s this week, barring any reinjury. I'm seeing the therapist a few times this week.

M - 10 (7.5 AM - 2.5 PM)
T - 1 (I reinjured my hip, the same injury I had freshman year, so I went and saw this therapist who I used to work with, and he had me feeling better. I was really worried about it but no so much anymore. Hopefully it keeps healing as it has been. I took it easy the next day then resumed normal mileage)
W- 3
Th - 8
Fri - 10 (8 AM - 2 PM)
Sat - 11
Sun - 7

50 for the week. Looking to get back in the mid to hi 60s this week, barring any reinjury. I'm seeing the therapist a few times this week.

7/9/2012- 4 Miles 6:50-- Easy-- Just a shake out from Sunday
7/10/2012- 3Miles A.M. http://10.5 Miles P.M@ 5:52 Pace-- Progressive-- Felt good. Felt like I started out too hard, but caught a second wind and closed well
7/11/2012- 10.4Miles-- 6:40 Ez-Training Run
7/12/2012- 3 Miles A.M.///12.5Miles P.M-- Fartlek
7/13/2012- 7.7Miles -- 7:40Pace -- Very Easy-- Was very tired from week so far. Took it very relaxed just to shake legs out.
7/14/2012- 11Miles-- 5:51 Pace-- Progressive-- Felt good. May have went too early, but unsure. Seemed like I ran out of gas towards the end
7/15/2012- 14 Miles-- 6:50 Pace-- Long Run --Legs were very tired. Took it easy.

Weekly Total- 76.1

monday- 4 + stretched
tuesday-5, soaked in the tub
wednesday-7 (LONG RUN)
thursday- 4 (legs were tired from the long run)
friday- 4
Saturday- A.M Walked 1 mile on the track. STRETCHED, then walked another mile P.M Stretched again
Sunday- STRETCHED

Total- 24

Gonna try to RAMP UP the mileage this week. But not too much, I don't want to peak too early come fall. I'll keep it in like the 30's range until about august. Then I'll get serious and bump up to 40.

Aaargh

s-6
m-7
t-8 tempo
w-13 double
r-7
f-7
s-14.3

62