4x4,1x1k,4x4

Workout 4x400(200rest)1x1000(400rest)4x400(200rest)

Goal- 5k pace or a bit quicker

Results-
78/76/78/78
3:17
76/76/76/72

Overall- Felt pretty good, legs were a bit heavy to start out after yesterday.

7/26-8/1

Mon- Am 9m
Pm 4m
Tues- Am 5m
Pm 16m w/Hammett...Took a wrong turn out at goose pond
Wed- Pm 10m (workout)
Thurs- Am 3m
Pm 8m w/Haley n Pipp
Fri-0 (travel)
Sat- am 8m
Sun- 0 (travel)

Total- 63 (5days)

Overall- The week went well legs were a bit heavy from the miles plus the traveling next week will be back to normal

2xmile,2x800,2x400

Workout- 2xmile,2x800,2x400 half rest

Times- 5:12,5:11,2:27,2:26,72,66

Overall- I was surprised it went as well as it did after Stowe and the miles that I have put in so far this week.

7/19-7/25

Mon- Am 4
Pm 11 w/ Trethewey
Tues- Am 8m
Pm 6m
Wed- Pm 12m (workout)
Thurs- Am 6m
Pm 5m
Fri- Am 5m
Pm 11m w/Joey
Sat- Am 5m
Sun- Am 14m w/Greg,Eric and Wilson

Overall- A solid week got 87m in felt good and had a good workout. Now all I have to do is keep this going, so for now week 1 of marathon preparation is done time to focus on week 2.

Stowe 8 Miler

This morning myself,Greg and Jen headed up too the Stowe 8 Miler, Part of the grand prix series. Going into the race I wasn't sure what to expect my training has not been that great the past couple weeks and I figured it would go one of two ways. Unfortunately it went much like my past weeks of training. I got out in a group with Jim and Sam and had thoughts that we could work together and run around 540 pace or quicker. After the first mile in 5:37 I knew it was going to be tough as it didn't feel nearly as easy as I would have liked. The rest of the race went pretty much the same places where I thought I could move I didn't and places that were hilly I slowed more. After the 6 mile mark in which I saw 6 mins on my watch all I wanted to do was hang on to the group which I couldn't seem to do. Overall I think I needed to have a race like this, I have been slacking on the miles and a race like this just reminds me that I am not talented enough to run 45-50 miles a week and race the way I want too.

Splits
5:37
5:45
5:50
5:31
5:47
6:04
6:10
5:58
46:44

7/12-7/18

Mon- 0
Tues- Am 9m
Wed- Am 7m (workout)
Thur-0 (22 hrs @ work)
Fri- Am 4m
Pm 3m
Sat-0
Sun-12m (stowe)

Overall- The number speak for them self

4x4,4x2

4x400,4x200 full rest (due to Heat)
72/72/72/72
34/34/34/34

Overall: Good day with the crew

7/5-7/11

Mon- Pm 8M
Tues- Pm 8m
Wed- Pm 8m(workout)
Pm 5m
Thurs- 11m (bonkfest)
Fri-0
Sat-8m
Sun-0

Total-48m

Overall- Didnt get the mileage that I was looking for but with the traveling cant complain.

2 Mile TT

Plan: 2 Mile time Trial @ 10:20


Results: 10:09 (5:03,5:06)


Overall: I was pretty happy with how it went, I did this workout with a group two years ago before 4 on the 4th and was able to run faster today then I did there. As long as the weather is good I think my goal of sub 21 can still happen.