2 Weeks Summary - 8/12 to 8/18 & 8/19 to 8/25/ 2012

Weekly Summary - 8/12 to 8/18/2012

8/12   Sunday - 13.1 miles/10.1  running
AM - cont long run of 7 miles on bike path in 84m in 129 hr....longest cont run in a long time...
PM - 3 cont miles

8/13   Monday - 7.1 miles/ 3.1  running
all run on Komen, MP = 42!!

8/14   Tuesday - 9 miles/ 6.1 running
AM hilly route - 4 miles cont running

8/15  Wednesday - 11 miles/ 5.5 running
AM - hilly route , 20 x 1min fast /1 min walk, alittle tired last 8

8/16   Thur - 4.7 miles/ 4running - easy-medium day
AM - cont 4 mile bike path run .   PM - t-storms - did not run

8/17 Friday - 8.2  miles/ 5  running - cont runs
AM - 56 deg!!! from home run 41 min cont

8/18  Saturday - 9 miles/ 5.3 running - easy to fast pace

Only 1 min this week over 148HR (aerobic base), mainly because of nice cooler weather

totals = 13 hours/448 min running

More cont running this week.  WOW, in some ways I'm in great endurance shape, but other ways in poor shape.  Got to keep reminding myself my goals are not to race the short distances in fast times as in the past but to run some marathons/ultra's and enjoy the short races as fast workouts for the ultra's.

Weekly totals = 61.1  miles/ 39.1 running
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Weekly Summary - 8/19 to 8/25/2012

8/19   Sunday - 114.3 miles/10.1  running
AM - cont long run of 8 miles on Allerton trails w/ chris and gregg in 1:34 @ 141 HR/161 max, felt good , it was tough at end but I did this mentally, glad to have chris/gregg willing to run w/ me....ran 2 miles in PM to fill out the 10 mile run day.

8/20  Monday - 5.7 miles/ 3.8 running
very easy run at 117 HR

8/21   Tuesday - 10 miles/ 5.2 running - fast pace for me
AM ran cont 11-11:10 pace on bike path
PM - tired on trails

8/22   Wednesday - 9 miles/ 6.7 running - Perfect sunrise at top of Goat Mtn. (I LOVE THESE TRAILS)
AM/PM - same hilly route with PM more walking

8/23   Thur - 10.1 miles/ 8 running - hard long interval day/medium
AM - with gregg on BP , 1.7 M in 18:45 and 2M in 20:12 at 144 HR
PM run w/ buffalo - had decided to just run a little but got going and ended up running the whole 5miles w/ walk breaks: 12:13, 12:08, 12:20, 12:19, 13.00

8/24  Friday - 8.4  miles/ 1.3  running - recovery
AM-hilly route/ PM- komen  15x1 min runs with long walks between
a little tired but the 1 min runs felt smooth and peppy

8/25  Saturday - 9 miles/ 5.4 running - late start - HOT
walk to trails by pattern of 5W/8R per mile....tired at end.... probably not the recovery day before my long run tomorrow, we'll see.

Weekly totals = 67  miles/ 40.4 running

2 weeks till vacation in the Smoky Mountains.

Been reading alot about Kenyan marathon runners training and re-read Paul Tergat book.....what is really amazing about some of the training is the super slow/easy runs they do between their main workouts (i.e., a 7 min to 8 min pace for a 2:05 marathoner is crazy easy recovery run).  I need to continually learn to make my east days really easy, even 15-16min walks are ultra pace for 100 milers