August 8th- August 14th

Mileage for the Year 2011
2,005 miles

Mileage for the week 8/8- 8/14
80 miles

8/14
20 miles "Arctic Valley"

Ran my Equinox prep. 6 mile warm-up, then 48:30 to the top parking lot. Conditions were good and I felt pretty strong on the way up. Ran hard on the way down too. Felt a lot better than 2 weeks ago, but still pretty darn tired at the end.

8/13
8 miles

Ran from Jerry's house to Earthquake park and back. A little fast for recovering from yesterday (6:40 avg), but felt okay.

8/12
11 miles (6 @ Tempo)

Ran at Bartlett High School during lunch today.

3 mile warm-up on trails.
6 miles of Tempo with no rest on track (5:32, 5:36, 5:33, 5:31, 5:38, 5:35)
2 mile cool down

8/11
6 miles

Recovery pace. Blister on my heel hurts pretty good on the downhills.

8/10
15 miles

Ran my Boston prep route with an added 3 miles. Felt super good. Overall pace was 6:30. My last 3 miles were 5:58, 5:43, and 5:45.

8/9
8 miles

Felt good to run slow. Tired after the last 2 days.

8/8
12+ miles (4am/8+pm)

Ran the morning run very easy on my treadmill. Feet were beat up from yesterday and I wanted to test the ankle I rolled.

Afternoon run was "Winner Creek" in Girdwood. Ran in the rain. Good group. J. Ross, Trevor Dunbar, James Southam, and Susan bick and some Nike guys.