Weekly Recap-7 weeks to Phoenix

97 running miles this week. Tough, but got it done. Next week is hump week. Last LT.

Sunday
Hit pavement for quick 5 durning lunch.

12 with 5 X 1,200 meter VOmax. Always a tough tough workout. Humidity up some, and not as cold; I was shocked I got it all in full pace and strong.

Saturday
7 normal pace.

Friday
22 miler, full normal pace. Solid run, but legs did a little heavy after 20, but given I did a hard 17 just 3 days ago, understandable.

This run was really scheduled for next week. But after checking 10 day forecast, Friday was the best day to do this capstone workout.

Thursday
Seven during lunch. Four recovery at night. Added a couple of walking miles to burn calories.

Wednesday
4 mile recovery durning lunch. Another 9 at night normal pace. Added a couple of walking to burn calories

Tuesday
17 with 12 at marathon pace. Really busted it open on 12, full bore. Probably ran it too hard, but needed to reaffirm that I could go max effort for an extended period.

Monday
Four at recovery pace during lunch.

Six more at night, normal pace. Walked couple extra to burn calories.

Weekly Recap-8 weeks to Phoenix

Sunday
Got in 15, but 70 degrees and 93% humidity, it wasn't fun to say the least.

Saturday
6 recovery pace during lunch. 7 with 5 x 200 meter at night.

Friday
Easy four mile recovery.

Thursday
Walked / jogged 4 mile Turkey Trot race with girls in the morning.

At night, after two big helpings of turkey, I was expecting to crapout about mile 3. But cool dry weather was nice, got into grove and ran a great 12 with 6.5 at LT.

Wednesday
up at 4:45 a.m. on mill by 5:00. Solid 20 miler normal pace.

Walked another 5 at night to burn calories.

Tuesday
6 miler normal pace.

Monday
Four during lunch normal pace. 8 at night normal pace with 5 X 200 meter strides

Weekly Recap-9 weeks to Phoenix

Sunday
Off

Saturday
Would of, could of, should of done at least 15, 20 better. Started off well, even in bad 88% humidity. But then got stomach craps. Out by 5.

No worries, solid week of training. Good LT & 17 LR at full pace.

Weight good at 177. Still would like to lose 5 more.

Friday
pulled back 10 /sec mile to handle 90% humidity, though temperature wasn't bad.
Didn't feel motivated much. So I loaded up the iPod. Made the 13 a piece of cake.

Jam Master Jay (Run DMC)
Sucker MCs (Run DMC)
Its Like That (Run DMC)
Hard Times (Run DMC)
Rock Box (Run DMC)
King of Rock (Run DMC)
Equal Rights (Peter Tosh)
Downpressor Man (Peter Tosh)
Five Minutes of Funk (Whodini)
Freaks Come Out (Whodini)
Rock the Bells (LL Cool J)
Going Back to Cali (LL Cool J)
The Breakthrough (LL Cool J)
Paid In Full (Eric B. & Rakim)
I Ain't No Joke (Eric B. & Rakim)
Follow the Leader (Eric B. & Rakim)
Jam On It (Nucleus)
Pump Up the Volume (Colourbox)

Thursday
6 w/4 x 800 meter moderate hills durning lunch. 4 more at night.

Wednesday
4 mile recovery.

Tuesday
17 full Normal pace.

Monday
WHAT A DIFFERENCE the cool weather makes. 10 w/6 at LT. Piece of cake. Dry as a bone when done.

Weather

This mid-60s weather has been nice for medium general runs, but still
too hot for LT or LR ending at marathon pace.

Weekly Recap-10 weeks to Phoenix

Sunday
Double crap.

Saturday
Crap! That's all I gotta say.

Friday
Going for 6-8. Tried to run normal pace. It was 68, with 86% humidity. By 3, sweat dripping off me, by 3.5 out (couldn't breathe).

Thursday
Pulled back 15 sec / mile to get in 19. Still bloody hot. Tougher than I would expect given my training.

I have lost mucho weight, didn't get on mill till 9:00 p.m., & still humid. Maybe better when front brings it down to 50.

Wednesday
Going for 19, felt great for 1st five. When I bump up speed, I was finished by 6.5, sweat just pouring off. Mid 60s still too hot to drop below 7:30 miles.

Screw it, I'll slow as much as needed to get in mileage. Won't effect my aerobics, but will help with endurace. When temp drops to 50s, I'll open it up.

Tuesday
Frustrating. Went for 19, but bailed at 11. Could really feel 85% humidity at 4, by 8 sweating mucho. By 11, soaked and unable to breath.

Monday
6 normal pace after work, and 4 at night. Adding a couple walking miles

Weekly Recap-11 weeks to Phoenix

Sunday
Off

Saturday
Six at normal pace.

Friday
12 miler, pulled back 10 secs/mi.

Thursday
10 with 4 at LT. Wasn't easy, but I held it. As my speed work increases, perhaps my LR pace will get easier.

Wednesday
Six during lunch, nice and slow. Walk another 5 at night.

Tuesday
Pulled back 15 sec/mi to get 18 in. First 15 felt fine. Legs heavy last 3.

Monday
6 at normal pace w/5 x 200 strides. Extra mile walk to burn calories.

4 easy run at night plus extra mile walk to burn calories.