Wheeler Farm Loops

AM - 8 miles w/ Andrea (rollerblading). Hamstring not the least bit noticeable today - obviously due to adding a second run last night, and not bothering w/ massage at all yesterday :-) 

Bowling: 125 - 179 - 120 =  424. Goal was to break 400, mission accomplished. Really lost focus after a good second game. We determined that 2 games is about as long as we can stay focused on bowling. Allie also got some great free coaching from the idiot in the lane next to us.

PM - 4.4 miles w/ Andrea (on her blades again!) 

AM - 7.5 miles up to work.

PM - 4.4 miles down to SHP + 15 x ~50-60m strides in the HHS parking lot while I waited for Andrea. 

Yuki Kawauchi's Marathon/1500m/5K triple week makes me feel lazy :-)

AM - 8 miles up to work. I was actually planning on making a sacrifice to the cross-training gods and riding my bike this morning, but biking in the rain is just not my thing. Feels like its been a long time since I've run in the rain.

Last night was the USATF board meeting... I'm the new co-chair of the LDR committee, so I'll be working on making the circuit schedule a bit more robust next year. Also, the wheels are already in motion for a one-mile road race next summer! 

PM - 4.4 miles down to SHP. 

AM - 5 miles, horsepark loop. Then biked up to work.

PM - 4.4 miles after biking home. Realized that I've run 4.4 for 4 afternoons in a row, all different routes. Lots of 4s. 

AM - 9 miles up to work.  

PM - 4.4 miles to SHP. 

Here's some good reading... Case Study: Nutrition and Training Periodization in Three Elite Marathon Runners

Summary / analysis of the article from Sweat Science and Athletics Illustrated

You don't see a ton of scientific publications that focus specifically on elite runners, and I think case studies are often times more valuable that big controlled studies anyways, so I'm very interested in reading stuff like this. The take-home point is what Andrea has been trying to drum into my head for a year now (and she's completely right, I just need to figure out a way to do it).

AM - 8.5 miles up to work.

PM - 7.5 miles home. Threw in 10 x 1/4 mile (hot/cold). And by that I actually mean lukewarm/cold... the "fast" quarters were about marathon pace (77-79)... so lukewarm is even a generous description. If nothing else, it was nice to actually break a sweat for the first time since TOU.

Now off to Moab for the weekend! 

AM - 8 miles in Spanish Valley. First half of the run easy, then 3 mile tempo in 16:26 coming back on the gradual downhill (5:33, 5:28, 5:25). Another "test" to see how my legs are bouncing back. So far, so good!

PM - 2nd place in the Backwards 60 Yard Dash. Amiee beat me by about 25 yards, and I also got DQ'd for throwing candy corn at her during the race. 

Spent the whole day playing at Arches... Devil's Garden and Fiery Furnace areas...