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April 30, 2006

Second Long run - Bloomsday next week

Good run yesterday. Running about 19 miles with some mile splits in sub-7 range. My legs felt really good all day yesterday, but I pretty much sat all day after the run so I'll have to see how running today feels.

I had to choose a less hilly running route because hill running has really been killing my ribs. Last week I finally went to the doctor and appearantly I have strained my intercostal muscles. I get some PT next week so that should help a lot.

Miles this week: 46.5 miles, YTD: 737 miles, $ raised for LLS: $1695
Sun: 5 miles, Central Park (Very slow pace)
Sat: 19 miles, Burke-Gilman Trail to Sammamish River Trail OnB
20:23 no marks, 7:28, 7:21, 6:56, 6:55, 6:49, 21:59 no marks, 6:32, 9:54 no marks, 6:24, 6:46, 6:55, 6:58, 18:31 no marks = total of 2 hours, 20 minutes
Fri: 6.5 miles, Central Park
Thurs: 0 Miles
Wed: 6 miles, 3x1600 with 60 second recovery (5:26, 5:24, 5:12)
Tues: 10 miles, North 8 Loop tempo (7.5 miles in 46 minutes)
Mon: 0 miles

Posted by james at 2:39 PM

April 27, 2006

Two good workouts

Having entered Bloomsday for May 7th and not having raced in forever I thought it would be best to test my fitness this week so I would have some idea of a good pace for the 12K. Happily I think I am in good enough shape to run about 5:30 pace on the hilly road course. I think I might shoot for closer to 5:40 pace though so that I don't need quite so much recovery time.
This weekend I have a long run of 2 hours and 20 minutes scheduled. Thankfully its here on the eastside since we're hosting our big invite of 600 athletes on the same day. I think I will have to start out about 6:30 am though.

Miles this week: 16 miles, YTD: 706.5 miles, $ raised for LLS: $1695
Wed: 6 miles, 3x1600 with 60 second recovery (5:26, 5:24, 5:12)
Tues: 10 miles, North 8 Loop tempo (7.5 miles in 46 minutes)
Mon: 0 miles

Posted by james at 10:42 AM

April 24, 2006

Not the same as last week but close...

Miles this week: 41 miles, YTD: 690.5 miles, $ raised for LLS: $1695
Sun: 10 miles, Bridle Crest trail and Bridle Trails
Sat: 16 miles, Discovery Park to Golden Garden Stairs ++ (2:05 running time)
Fri: 8 miles, Marymoor and East Lk Sammamish from Westside park
Thurs: 0 miles, meet at Redmond HS
Wed: 0 miles, Staff vs. Students basketball (Basketball hurts!)
Tues: 7 miles, 60th Hill Tempo (10 minutes), plus a few other shorter hills
Mon: 0 miles

Posted by james at 8:51 PM

April 18, 2006

Miles of training

Miles this week: 40 miles, YTD: 649.5 miles, $ raised for LLS: $1695
Sun: AM 6 miles, Bridal Crest Trail
PM 7.5 miles, Sammamish Valley Trail
Sat: 8.5 miles, Pasco
Fri: 2 miles, TT
Thurs: 0 miles
Wed: 6 miles, 4 sets of 200-200-400 (last set 34-31-66)
Tues: 10 miles, 60th to Bellevue
Mon: 0 miles

Miles this week: 50.5 miles, YTD: 609.5 miles, $ raised for LLS: $1695
Sun: 6.5 miles, Central Park
Sat: 16 miles, Burke-Gilman from Matthews Beach

Posted by james at 6:43 AM

April 8, 2006

Catching up

Officially running Bloomsday again this year. Registered today and found a cheap flight. My first race since last summer!

Miles this week: 44 miles, YTD: 603 miles, $ raised for LLS: $1195
Sun: ?
Sat: 16 miles, Burke-Gilman from Matthews Beach
Fri: 8 miles, Bridle Trails
Thurs: 0 miles
Wed: 11 miles w/ 10 min tempo, Golden Garden Stairs
Tues: 9 miles, Central Park + 52nd and Hills
Mon: 0 miles

Miles this week: 41 miles, YTD: 559 miles, $ raised for LLS: $1195
Sun: 7 miles, Green Lake
Sat: 12 miles, Redhook Brewery
Fri: 8 miles
Thurs: 0 miles
Wed: 7 miles, 4x1200 (4:03, 4:01, 3:58, 3:45)
Tues: 7 miles, Hills
Mon: 0 miles

Posted by james at 6:24 PM