5 shake it out miles

Getting ready for a big effort on Saturday. Mohawk Park, one flat and fast loop in 17:!!

Tough 10

After a strong effort on the TU track yesterday(3 1200's, 2 400's, 1 600 and 6 150's), I ran 10 in hot humid windy conditions today.

12/38/434/29,116

day/week/year/career
Finished the week with a comfortable 12 miler on a sunny, calm morning.
Won the Race for the Well 5k yesterday 17:27
It was hot and I had no competition to help in the effort. still believe a sub 17:00 is possible with tougher track work-outs and the right conditions,course,competition, etc.

week review

5 on 'lightening' fast Lawrence track.
5 with Tom and Steve Riley
7 after getting back from Lawrence
3 this morning to shake out thye legs.
1 hour on the bike in the rain this afternoon.
rest tomorrow.
race for the well 5k on saturday. hope for 17:10-17:15

St. Pats 5k

17:32
head-wind final 2.5K
7th over-all
no master in sight.
weight routine working.
feel it getting better.

Track Work II

After adequate warm-up, 8x 500's with 300m jog recovery interval.
I caught the 400m split and the final 100m split just to see if I was maintaining my speed. Here are the results: 82/20, 79/19, 79/19, 78/19, 77/19, 76/19, 76/19, 71/18
total mileage with 2 mile recovery jog, 7 miles

5k race and more

17:24 at Band on the Run 2nd place
38 miles for the week after 14 miler today 365 for the year 29,047 total
weight work - bench at school,dumbells at home
making good progress

Speed work

1 mile warm up
8 x 400 (400 interval)
77,78,76,74,74,74,73,71

29,000 miles

For the record
1000 miles october 13 1995
2000 may 23 1996
3000 dec. 28 1996
4000 aug. 10 1997
5000 feb. 4 1998
6000 aug 9 1998
7000 jan. 31 1999
8000 july 27 1999
9000 jan. 2 2000
10000 june 25 2000
11000 jan.6 2001
12000 july 19 2001
13000 feb.17 2002
14000 sept. 16 2002
15000 may 7 2003
16000 jan. 4 2004
17000 july 24 2004
18000 jan 21 2005
19000 july 24 2005
20000 jan 28 2006
21000 aug. 11 2006
22000 march 11 2007
23000 oct. 4 2007
24000 july 17 2008
25000 april 26 2009
26000 dec. 9 2009
27000 dec. 5 2010
28000 may 22 2011
29000 march 4 2012