7.15-7.21 Mileage

FIRST POST

7.15 Sun - 11.5
7.16 Mon - 7
7.17 Tues - 8
7.18 Weds - 10 (4@6:10)
7.19 Thurs - 6
7.20 Fri - 9
7.21 Sat - 11 (6@5:55)
Total: 62.5 in 7

Had a nice wave this week, got into the low 110's. The food here makes me have to poop during every run, but there are no public bathrooms - so far I've taken 3 dumps in relatively public places, I'll see if I can improve that number this week.

QOTW: "Cuz bitch I'm the bomb like tick, tick"
-Franklin Delano Roosevelt

Sun- 9.7
Mon- 3.1 + 9.2 (3x3 minute pickups)
Tue- 3.7 + 8.5 (8x1 minute on 1 minute off)
Wed- 7.2
Thurs- 8 + 3.3
Fri- 7.5 (5 Mile Tempo 27:00 / 5:24 pace) + 3.1
Sat- 13.5
Total - 77
Run or Die

Sunday: 1.5
Monday: Bike
Tuesday: 2
Wednesday: 2
Thursday: Bike
Friday: 3
Saturday: Bike

M - 9
T - 11 (4 am - 7 pm)
W - 11 (7 am - 4 pm)
Th - 10 (2.5 am - 7.5 pm)
Fri - 8
Sat - 13
Sun - 5

67 for the week. Hip is still feeling a little tight but I'm getting therapy on it 2x a week.

I really enjoy that QOTW, ben, you dirty rascal.

9.5
7
10
11.6
12
5.5
13.5

69 total

runs have been pretty quality, although I felt tired in the beginning of the week, looking to break 70 for the upcoming week

Monday: 6
Tuesday: AM: 10 @ 5:46 PM: 4 + 45 min aqua jog
Wednesday: 8
Thursday: 10 (6 hilly at 5:50, cut it short with a sore ankle and ran 4 easy on the trails) + 45 min aqua jog
Friday: Off
Saturday: AM: 4 PM: 8
Sunday: 14 progression, avg: 5:50

Week: 64 miles

Quincy, you don't have to tell us you ran 10 miles on Tuesday at @ 5:46 PM.

Next time, just round it to 6:00 PM.






BOOM, ROASTED

Mon- 9
Tuesday-10 +4
Wednesday- 9
Thursday- 8+4
Friday- 7+2
Saturday- 8
Sunday- 14

75 for the week. 28 days til Preseason.

Monday---5.6 Easy
Tuesday---3.2 AM/ 12 (10.05 tempo) 6:05 Progressive Was unbelievably hot and fell apart.
Wednesday---12.2 6:55 Relaxed IR Long relaxing IR, with a short rest
Thursday---3.2 AM/ 12.5 Fartlek
Friday---9.4 6:54 Very relaxed, easy run to shake out the legs.
Saturday---11 (10.1 tempo) 5:58 Progressive Felt very relaxed, really turned it on the last few miles
Sunday---16.35 6:36 Long Run Miserable/Very Hilly Death March at Harriman.

Total---85.45

15-Jul-12 9.75
16-Jul-12 10
17-Jul-12 14
18-Jul-12 20... Okay, I doubled I only did 4 in the AM knowing I was doing a workout/ tempo in the PM with a friend... we did 3x3 mile with a really fucking long warm up / cool down thats why I have 20 on the day. I'm not trying to get hurt. The 3 miles were in 17:39, 17:09, 17:00 if anyone cares. Rest 5 min jog...
19-Jul-12 6
20-Jul-12 10.25
21-Jul-12 12

TOT- 82

mon-7
tues-8.5 tried to tempo with synan, fitz, and kaz but fell off as they started at 5:20 and that was too much for me
wed-6+4.5=10.5
thurs-7
fri-7 started running on my own and slowing down the pace, i feel a lot better doing this so this is what i'm gonna do until pre-season
sat-10
sun-7

total:57
i'm not planning on running much further than this at least until preseason and i'm keeping my runs slower and at my own pace. think what you will but i feel much better doing this rather than trying to pound every run and feel like shit afterwards.

monday 5
tuesday 5
wednesday 5
thursday 5
friday 3
saturday 7 1/2 (LONG RUN)
sunday 3

33 1/2

I know, I'm kind of pushing it a little. I might take it down this week to be safe- I mean the summer is still early, and I'm still way ahead of where I should be right now. I'm lookin at like 38-40 come august, but thats ONLY if im feeling good. dont want to get injured. my arm was hurting me a little the other day, might need to take some rest to get that straightened out. Shouldn't set me back too long, maybe a week? who knows. anyway, good job guys.

i know im only gonna be a freshman, but can i make a suggestion? if we get like some cool warm up shirts, can they have a flower on them? i think thatd be sort of neat, haha. alright catch you guys next week!

aargh!