FREYGUY

4:20 am run with Ryan.  active recovery 6.25 miles in 1:00:01

the program:  Track, build threshold. after warmup: 4x800m at RP-10 to 15 sec with 3 minute recovery.  then 5x400m at RP-15 to 20 sec.

What I did.  Heidi is in Nashville, TN for continuing education, so treadmill here I come.  2 mile warm up, then 4x800m at 9.5 mph (or 3:09) and 400m recovery at 5mph.  Then 5x800m at 9.8mph (or 3:04) and 400m recovery at 4mph.  1.25 mile cool down.

Not a bad day for a race actually.  59 degrees at the start.  I had not planned on racing today.  My wife has been out of town for 4 days and got home at 10 last night.  Oliver had a soccer game (and I'm the coach).  Therefore, I really wasn't physically prepared.  Legs are tender from long run on Tuesday and speed work on Thursday.  However, a friends son had registered for this race and couldn't run due to injury.  My wife had volunteered to coach soccer today, so I took the opportunity to race. (I have a great wife).

35,000 registered runners for this race.  I was starting in corral H, which was a few thousand runners back from the elites.  Its an out and back run with a lap around a famous track here in Indiana.  Lots of weaving for the first couple of miles.  Here are my numbers for today:

7:07, 6:55, 6:47, 6:38, 6:39, 6:42, 6:55, 6:42, 6:50, 6:42, 6:52, 6:59, 6:44, 0:42

5k/10k/:  21:23, 42:10

PR for a half today.  Felt pretty good today and strong at the end. 

pm run in the rain in my minimalist shoes.

The Program: 6x1600m at RP with 2 minute recovery.

What I did: 2.85 mile warm up.   5x1609m with 400m recovery on the Trinity track. 3miles home.

6:34, 6:44, 6:28, 6:49, 7:14 :(  Legs could not go any faster and mind could not override their will to quit.   

am run with ryan.  off and on rain. easy recovery run.

7:49, 7:58, 8:36, 8:41, 8:52, 9:36, 9:47

4am start with ryan holle staying in the neighborhoods around the highschool.  Ryan stuck with me for the first 8 miles before peeling off to go to work.  2:33:44 for 18 miles @ 8:32 mpm average pace.

The Program:  75 to 90 minutes at RP +50' to 65'.

What I did:  95 minutes at RP 90'

7:37, 7:49, 7:54, 7:46, 7:56, 7:57, 8:04, 8:32, 8:58, 8:30, 9:19, 5:19 (for half mile cool down)

track work.  3.1 miles there 3.1 back with 5x1600 and a 400 recovery

6:35, 6:18, 6:43, 6:40, 7:06

am run by myself.  Running in skeletoes.  Goal is RP +90' with counting cadence 180 strikes per min. fell short of that, but had a good run. 

8:27, 8:37, 8:37, 8:43, 8:43, 8:48, 9:11, 7:19 (for 0.75)

We are in the middle of moving and painting the interior of an entire house.  Ready to get back to some kind of normal day.

Back to running after two long weeks of moving from one house to another.  We close on your other house tomorrow.  Felt a bit rusty. 4.65 miles, then 1 for time, then 5 miles.

1 mile in 6:06

am run at Mutton Creek by myself.  2.75 mile warm up. 5 X 1200 @ RP+ 10" with .35 mile recovery. 2 mile cool down.

5:01, 4:48, 5:03, 5:03, 5:08 (or 6:36, 6:35, 6:39, 6:39, 6:44 mpm)

The Program:  60 to 75 minutes of progression running 20@ RP+70", 20@RP+50", 20@RP+30"

What I did:  1.6 mile warm up.

First 20 minutes 2.59 miles or 7:43mpm

Second 20 minutes 2.71 miles or 7:22 mpm

Third 20 minutes 2.79 miles or 7:10 mpm

Cool down

noon run. perfect weather. overcast/partly sunny mid 60s. track work.  2 mile warm up. 10k (25 laps), then 2x2000 @ RP with half mile recovery's and .75 cool down

10k 42:01 or 6:47 mpm

first 2000m 8:19 or 6:39 mpm

second 2000m 8:24 or 6:43 mpm

The Program: 2.5 hour run at RP + 60" to 75".

This seemed a bit of a lofty goal after a long day of track work only thirteen hours prior.  However, I wanted to give it a shot.  I set the alarm for 3:15am so that I could complete this long run before church. 

What I did:  9.50 miles in 1:23:--.  Legs were a little tender and heavy and I was not mentally ready for this.  However, the morning was perfect, calm and about 50 degrees.  Not a sole out this morning.  I intentionally started out easy with an 8:50 and over the next two miles worked down to a 8:15.  However, I never achieved the desired 7:45 pace.  The morning fizzled with a 9:17 and a 4:40 (half mile).  Walked back home to shower and sleep a little more.

mid day run. 78 and sunny.  Truly easy miles to recovery for a good week of training.

8:03, 8:04, 8:04, 8:09, 8:09, 8:16, 8:24, 8:34, 8:41, 8:43, 9:01, 9:03, 5:08 (for .5). 8:27 mpm average pace

am run with ryan holle.  nice morning. I'm not used to the very early runs right now and could feel it.

8:50, 9:05, 9:31, 9:34, 10:15, 10:39