Weekly Rundown Catch Up Post- 7/28/08 - 8/17/08

Training (and life) has been a bit sporadic since the 50k. I am finishing up my last week of "freedom" here before jumping into a 12 week training program for Richmond. The past 4 weeks I tried to get in some speed work either on the track or racing just to get my "fast" legs back before heading into an endurance building block. Partially to have a little fun before getting serious, and partially to get an idea of where I am at speed wise.

I think we left off on the 27th of July which was the day of the century ride.

Quick Run Down since then

7/28/08 - 8/2/08 Recovery Week and Burning River Madness

Monday- Rest
Tuesday- 7.6 miles with 800 meter time trial on the track
Wednesday- Unintended Rest
Thursday- Bike 14.5 miles marking the burning river course, ran 5.5 miles
Friday- Rest
Saturday- Rest (If running an aid station is rest)
Sunday- 8 miles pacing Meghan in the wee hours of morning, 1.85 miles out and pack to pace in last runner

8/3/08 - 8/10/08 Just trying to get the miles back up and have fun racing, vacation week so I slacked a bit

Monday- 6 miles trails easy
Tuesday- 2 mile warm up, 5k race, 1 mile walk cool down
Wednesday- 7 miles easy
Thursday- unintended rest
Friday- lazy, golfed 9 holes (cart) and kayaked 30 minutes
Saturday- 6.85 mile run easy
Sunday- Cheering at GCT ran 18 miles, all different paces with random stops to cheer etc. Right knee was jacked up after this

8/11/08 - 8/17/08 Building miles back up to get ready for the start of Richmond training

Monday- 6 miles easy, thorough stretching afterwards, icing knee
Tuesday- 2.5 mile warm up, 5k race, 1 mile cool down walk, 1 mile cool down run
Wednesday- 8 miles easy
Thursday- 2 mile warm up, 8k race, .5 mile cool down
Friday- 6 miles easy
Saturday- 16.25 miles, 8:44 pace
Sunday- 6 mile easy

Knee is still iffy but a million times better than last Sunday. It feels a little stiff at the desk during the day but loosens up during runs and ice and recovery rub have it feeling tons better.

And now that I am all caught up on that hopefully I will have some time to get out the two race reports from this past week, but right now I am heading out for the last 5k in the NERC XC series.