7.29 - 8.4 Mileage

7.29 Sun - 11
7.30 Mon - 6
7.31 Tues - 10 (4x1mile long hill @ 6:05 pace)
8.1 Weds - 6
8.2 Thurs - Off
8.3 Fri - 12AM (7 progression from 6:10 to 5:40) / 2PM
8.4 Sat - 4.5
Total: 51.5 in 6

The down week felt good, going back up to the mid 70s for mileage this coming week. Also leaving Jordan on Thursday night, so hopefully travelling won't get in the way of knocking down the runs. Sport! Sport! Sport!

QOTW: "Cranberry Juice? What ah you, on yeh period?"
-Susan B. Anthony

M- 13 (9 AM + 4 PM)
T- 11 (3 AM + 8 PM...did a structured fartlek for the last 6 of my PM run, did 1 min, 2 min, 3 min, 4 min, 5 min, then back down with 1 minute rest in between. I averaged right around 6 minute pace for the 6 miles, so I'm guessing my fast intervals were in the mid 5 minute pace range)
W- 13 (8.5 AM + 4.5 PM)
Th- 11.5 (2 AM + 9.5 PM...4 mile tempo in 23:05)
Fri- 6
Sat- 13.5
Sun- 6

74 for the week. Felt alright except for the tempo on Thursday, that felt a little forced. Debating if I wanna take a down week next week or the week before preseason. I'm thinking the latter, but it will depend on how I feel midweek this week.

"Ben, it'll be good to have you back in the states"
- me

7/30/2012 7.2 Easy
7/31/2012 3.2 AM/10.2 Progressive 5:44 Progressive Was rough. Probably started out too quickly again, but tried to close like hell
8/1/2012 8.5
8/2/2012 3.2 AM/ 9 (10 x 400m Hill)
8/3/2012 9
8/4/2012 10 (8 x 1200 at AT pace) Hot as Hell
8/5/2012 12.83 Was tired. Kept it easy.
Total 73.3

^Down week before Serious Mileage this week

Sunday 14.5 @ 5:57 pace
Monday 9 (3 + 6) recovery
Tuesday 11 total - mile warmup , 10 @ 5:45 pace
Wednesday 7 recovery ... But didn't exactly go recovery pace... Bad idea
Thursday 12 miles total 9.5 mile tempo with hills @ 6:05 hot as fuck and hurting a tidbit
Friday 8.7 miles recovery
Saturday 7.3 total (6.7 was a fartlek) two minutes on one minute off. Three minutes on two minutes off. Four minutes on three minutes off. Five minutes 30 seconds on three minutes 30 seconds off. Six minutes 30 seconds 3:30 off. Seven minutes on.

69.5 for the week bitchez

Sun - 20 min bike - easy
Mon - 7 + 3
Tues - 6.5 (4 Mile Tempo - 21:00 / 5:15 pace)
Wed - 6 + 20 minte bike - easy
Thurs - 6.5
Fri - 9.3 + 3.1
Sat - 8.3
Total- 53 , well earned down week.
introuducing the long tempo this week.

M - 8.7
T - 11.2
W - 8 @ 5:38 pace
T - 9.3
F - 8.4 AM + 4 PM
S - 7 AM + 4 PM
S - 12

total = 72.6

Monday- 10
Tuesday- 10 +2
Wednesday-8
Thursday-10.5
Friday-10
Saturday-12
Sunday-10

Took a bit of a down week with traveling. 72.5 for the week

hey guys. wow cant wait to see you guys in a couple weeks. im excited

monday- 8
tuesday- 6
wednesday- PLAYED BASEBALL
thursday- played DUCK DUCK GOOSE with my little cousins.
friday- 8
saturday- 8
sunday- 5

total- 35

hey are we gonna be using the locker room at all? i used to change in the locker room in high school, and have towel fights with my buds.

fri 4 @ 5:50
sat 3
sun OFF
mon 4.5
tues BIKE
wed 6
thurs 4

21.5!!!

this big mike guy seems pretty weird