FREYGUY

7:00am race at Presque isle in Erie PA.  Weather was perfect 50 degrees and clear.  I thought today was going to be the day for BQ.  Not so.  I ended up having the same problems I had back in April in Louisville KY.  My calves started cramping at 9 miles.  I dropped off pace and end up finishing with a 3:30:18. 

6:45, 6:48, 6:48, 6:45, 6:47, 6:48, 7:09, 7:10, 7:06, 6:59, 7:01, 7:33, 7:50, 7:59, 8:19, 8:22, 8:29, 8:38, 8:57, 8:49, 8:34, 9:18, 9:22, 9:19, 9:49, 9:14, 2:33.

I feel that I didn't get enough long runs in this time.  Shoes may have been a little dead.   I'm not sure other than it must have just not been my day.

Congrats to Joe Bell 3:09 BQ!!!! :)

strength training at lunch (core)

30 minutes on the spinner at the gym after work.  Interval training video. 9.50 miles.

6 miles on the TM at 8:27 pace. A nice shakeout run with stretching after marathon on sunday.

ten miles on the bike

10k at marathon pace (6:58) w. a mile warm up and a mile cool down.

strength training at lunch (back and tri). 

TM miles in pm training program calls for 10 to 12 miles at moderate pace (7:45min/mile for me).  I set the treadmill at 7.7 miles per hour, then 7.2 then 7.1 and left it there.  my right groin was not functioning the way it should have been .  I stopped way early at 4 miles; walked it off, stretched and called it a night. 

11.4 miles on TM in PM at moderate effort (7.7 mph)

strength training with trainer chest and arms.

16 tm miles in am at 7.2 mph