August 15th- August 21st

Mileage for the Year 2011
2,085 miles

Mileage for the week 8/15- 8/21
80 miles

8/21
8 miles- recovery

Beautiful day in Anchorage. Recovery pace to Dearmoun and back. Felt pretty good after yesterday's effort.

8/20
20 miles (16 @ Marathon Simulation)

Ran with Jerry Ross. Was going to run pretty steady and just a little slower than marathon pace. I was pleased with this workout. We ran chester creek and coastal trail.

mile 1: 7:16 (warm-up)
mile 2: 6:38 (warm-up)
mile 3: 6:29
mile 4: 6:23
mile 5: 6:09
mile 6: 6:12
mile 7: 6:09
mile 8: 6:00
mile 9: 6:08
mile 10: 6:02
mile 11: 5:56
mile 12: 5:55
mile 13: 5:56
mile 14: 6:29 (took a gu and fluids at Jerry's) Re-start took awhile to get pace
mile 15: 6:10
mile 16: 6:10
mile 17: 6:08
mile 18: 5:56
mile 19: 7:00 "cool down"
mile 20: 6:52 "cool down"

8/19
10 miles

Ran at General Aerobic pace on my old figure 8 loop. Ran the whole time in the rain.

8/18
6 miles

Easy recovery pace on the treadmill at school. No music or anything. Very boring.

8/17
15 miles

Ran my Boston prep with the extra 3 miles again. Not as fast as last week, but was a little tired from yesterday. Averaged 6:38 pace and last mile was 5:53.

8/16
9 miles (5 x 800m w/ 90 sec. rest @ 5K pace)

3 mile warmp with striders
5 x 800m (2:34, 2:30, 2:33, 2:34, 2:33)
3 mile cool down

My first VO2 max work since before Boston. Gotta get these legs moving faster again.

8/15
12 miles (6am/6pm)

Super easy on treadmill during lunch. Then another easy run after school outside in the sun. Gotta enjoy these days! School starts for kids tomorrow!