Feet fail me not

Easy 4 mi. on the treadmill, as I decided to test my sore right calf.  Started fairly slow the first mi. but felt ok by the finish.

Easy 4 mi./treadmill

Crosstrain: upper/core strength training

4 miles treadmill/easy 

crosstrain: lower body/core strength training

3 Mi. tempo run at MP.

Treadmill/Intervals

1.75 cooldown

3x1600 8.6/6'58"

1.25 rest/cooldown

Strength Training/Lower

Crosstrain: weights/upper body & core

Original plan was 6 mile tempo run on the treadmill at 7'30", but tanked a little over the
3rd mile mark. Finished up the 4th mile at 7'44" and ran HIIT intervals for the 5th mile, just so this workout was not a total loss.  I need to exercise more patience.  Better to run slower than suffer injury and setback, which has been a recurring issue during my previous training cycles.

Easy run/Treadmill. 5 miles/8'0", 1 mile/7'13"

Crosstrain, lower body.  

- Core/stability

- Weights

- Plyo box jumps

This is about our avg routine on Saturday mornings. My brother and I combined my marathon training with our weights and his crossfit training. 1. cardio: easy 6 miles/7.3/08'13", 1 mile at MP 2. core/weights: backraises/situps/pulls 3x20 strength/upper flat bench 135lbx10 185lb3x5 Incline bench 115lb 3x10 superset: pullups/dips, cable pushups/fly 3x10 3.crossfit: 25 min session.: Ropes/Plyometric boxes

Speed/intervals (12x400m) 8.6/06'44"

Crosstrain: lower power/core strength training

Speed/intervals
- 1.5 mi. warmup
- 6x800m 6'41" (8.8/Treadmill)
- 400m rest/recovery
crosstrain/core-stability
- 100 roman-chair stiups
- 3x10 hanging trunk twists

Outdoor steady state run/Madison ST:

1 9:00.0 1.00 9:00
2 8:32.8 1.00 8:33
3 8:48.3 1.00 8:48
4 8:02.2 1.00 8:02
5 8:21.5 1.00 8:22
6 9:11.1 1.00 9:11
7 7:50.4 1.00 7:50
8 7:58.3 1.00 7:58
9 8:08.6 1.00 8:09
10 7:53.2 1.00 7:53

Treadmill/Steady state: 10 miles

2 mile warmup

8 miles: 08'00"

Treadmill/Easy

1 mile warmup

7 mi. 7.5(08'00")

Strength Intervals/Treadmill

- 15 min Drills
- 1 mile warmup/ strides x4
- 1.26 recovery

Splits
1 6:35.8 1.00 6:36 (163)
2 3:07.0 0.25 12:28 (147)
3 6:31.0 1.00 6:31 (171)
4 3:27.5 0.25 13:50 (151)
5 6:33.3 1.00 6:33 (169)
6 3:40.4 0.25 14:42 (148)
7 6:34.2 1.00 6:34 (172)
8 3:45.1 0.25 15:01 (151)
9 6:34.3 1.00 6:34 (151)
10 3:57.0 0.25 15:48 (144)
11 6:34.3 1.00 6:34 (172)

 HS Track, Drills/Easy run.

 Outside easy run around LTF Gym.

The temperature hit the mid 80's an hour into the race.  It became a dogfight by mile 13 and the wheels began falling off shortly after.  I felt good before the race, maybe unsure if I had done long runs (longest, mile 16).  But clearly I was effected by the heat and I could not overcome it.

Splits

Ground Zero, Day one.
2 weeks later. Outdoor easy run:
1    10:19.0     1.00     10:19
2    10:11.2     1.00     10:11
3    9:47.1       1.00     9:47
4    10:21.6     1.00     10:22
5    9:39.7       1.00     9:40
6    7:54.2       1.00     7:54
      58:12.8     6.00    9:42 (160/85%)

My shortened track workout.  Need to do a better job at getting up
in the morning. (6:39 AM)
- dynamic stretching
- 1 mi warmup
- Form drills
- Strides x 4
- 2x400 (400 recovery)

Evening easy run:  3.30 mi

HS Track:  Tempo run (6 mi).  First hard effort for this training cycle.
Still dealing with stiffness in my lower back.
- Form Drills
- 1 mile warmup/100m strides x4
1    7:28.0     1.00     7:28
2    7:18.1     1.00     7:18
3    7:28.6     1.00     7:29
4    7:28.7     1.00     7:29
5    7:31.8     1.00     7:32
6    7:17.3     1.00     7:17
    44:34.9     6.00     7:26 (HR: 170/90%)

Outdoor Easy run: 8mi (4:57 AM)
Early run today. Woke up, no food, out the door.  Happy Friday.

Summary:   1:17:58.5    8.00mi     9:45 (HR: 145/77%)

Evening Easy run with fam at Centennial trail. (4 mi.)

Trail run: Waterfall Glen (10.47 mi)

Outdoor Easy run: Madison st (8 mi)
6:53AM
1    9:33.8     1.00     9:34
2    8:48.1     1.00     8:48
3    9:07.2     1.00     9:07
4    9:11.7     1.00     9:12
5    8:59.1     1.00     8:59
6    9:04.2     1.00     9:04
7    9:17.5     1.00     9:18
8    8:32.3     1.00     8:32
     1:12:33.9  8.00    9:04

Outdoor Easy run: Madison St. (8 mi) 5:46AM
Legs are still a little sore from the weekend.  Also adjusting to running with zero fuel.
Overall I'm satisfied with the effort.

1  10:44.9     1.00   10:45
2    9:09.8     1.00     9:10
3    9:25.0     1.00     9:25
4    9:36.6     1.00     9:37
5    9:36.3     1.00     9:36
6    9:28.4     1.00     9:28
7    9:07.6     1.00     9:08
8    8:58.9     1.00     8:59
     1:16:07.5    8.00    9:31 (144/76%)

Intervals: Centennial Trail (6:12 AM)
It's been 5 weeks since my last speed workout, and I'm still dealing
with a cough so I knew I would be rusty.  Overall satisfied with the effort.
The track was closed, so I went to Plan B and made my way to my
running trail. with the workout cut short I'm glad to have at least fit
in 4 sets of intervals.  I'm not sure I could have done more than that.
- Warmup/Drills/Strides x 3
- 4 x 1 mi/400 recovery
1    6:55.6     1.00     6:56
2    3:32.2     0.25     14:09
3    6:56.9     1.00     6:57
4    3:53.0     0.25     15:32
5    7:01.6     1.00     7:02
6    3:40.3     0.25     14:41
7    7:04.7     1.00     7:05
8    3:07.4     0.25     12:30
       42:31.2    5.02    8:28

Off day/Crosstrain
- 30 min elliptical
- core/stability
- weights: upper,lower
- box jumps
- swim/run in the pool

Tempo run at Centennial Trail: 6 mi(6:10AM)
Warmup/Drills/1 mile warmup/.75 cooldown
1    7:28.3     1.00     7:28
2    7:33.6     1.00     7:34
3    7:38.9     1.00     7:39
4    7:36.9     1.00     7:37
5    8:09.6     1.00     8:10
6    7:46.7     1.00     7:47
    46:14.0      6.00    7:42 (172/91%)

Outdoor Easy run/Madison St: 6 mi (5:30 AM)
Summary    1:36:30.2  10.00mi  9'39"

Outdoor Trail/Waterfall Glen (9.51 mi) 6:09 AM
1    9:38.9     1.00     9:39
2    9:03.9     1.00     9:04
3    9:32.7     1.00     9:33
4    9:29.5     1.00     9:30
5    9:15.8     1.00     9:16
6    9:04.2     1.00     9:04
7    9:18.6     1.00     9:19
8    8:04.4     1.00     8:04
9    8:25.8     1.00     8:26
10  4:03.5     0.51     8:01
     1:25:57.1    9.51    9:02 (154/81%)

Crosstrain: weights/core/stability/plyometrics. LTF Gym

Outdoor/Centennial Trail: 10 mi (6:45 AM) 1    8:47.9     1.00     8:48 2    8:15.3     1.00     8:15 3    8:20.5     1.00     8:21 4    8:22.4     1.00     8:22 5    8:20.9     1.00     8:21 6    8:27.0     1.00     8:27 7    8:17.2     1.00     8:17 8    7:59.0     1.00     7:59 9    8:07.6     1.00     8:08 10  7:55.9     1.00     7:56      1:22:54.9 10.00    8:17 (158/84%)

Outdoor Easy run/Madison St: 10 mi (5:35 AM) 1    9:21.5     1.00     9:22 2    8:45.6     1.00     8:46 3    8:41.9     1.00     8:42 4    8:35.2     1.00     8:35 5    9:04.2     1.00     9:04 6    9:12.5     1.00     9:13 7    7:56.2     1.00     7:56 8    8:29.7     1.00     8:30 9    8:32.8     1.00     8:33 10  8:34.7     1.00     8:35     27:17.0   10.01     8:43

HS Track/530 AM for intervals.
- Drills/100m Strides x 4
- 1 mi warmup
- 1 mi 6'59"
Shutdown my trackworkout this morning from soreness in my right foot felt yesterday,
Didn't realize it was still an issue until I started my first interval.  Had I known
this I would have been more diligent about treating it yesterday.  If there's one thing
I've learned in the past when I've gotten hurt, is to switch gears from training to healing
mode immediately.  Lesson learned, don't slouch on recovery.

Off day/Crosstrain

Recovery: sore right foot

10 min warmup/bike

core/stability:

- 100 situps

- mb/fb plank 3x10

- pistol squats x 3 (assisted)

- single leg deadlift (bosu) 20lb 3x10

weights:

- single leg lunges (barbell) 3x10

- front squats (barbell) 3x10

Recovery:

Swim/run (pool) hot tub: 20 min

Tempo/HS Track: 6mi (6:13 AM)
Drills/warmup, strides x4 (1.75 mi)/cooldown (.75 mi)
1    7:17.1     1.00     7:17
2    7:14.2     1.00     7:14
3    7:18.0     1.00     7:18
4    7:26.8     1.00     7:27
5    7:28.7     1.00     7:29
6    7:28.9     1.00     7:29
      44:13.7    6.00    7:22 (HR: 171/90%)

Post recovery:  Right foot felt good again after feeling discomfort last Tuesday.

Trail run/Stair repeats x 9: Swallow Cliff (5:53 AM)

Total: 10 mi

Crosstrain: 20 min stationary bike

core/stability training

AM HS Track, Drills/100m strides x 6/Easy run: 4 mi (6:20 AM)
Crosstrain, LTF gym:core/stability/weights
PM Easy run, Neighborhood: 3.58 mi (3:39 PM)
1    8:24.5     1.00     8:24
2    7:42.6     1.00     7:43
3    7:16.1     1.00     7:16
4    4:02.9     0.58     6:57
     27:26.1    3.58     7:40

Long Run, Centennial Trail: 13 mi (6:31 AM)
1      8:24.9     1.00     8:25
2      8:06.9     1.00     8:07
3      8:03.2     1.00     8:03
4      8:05.3     1.00     8:05
5      8:05.2     1.00     8:05
6      8:16.1     1.00     8:16
7      8:12.5     1.00     8:13
8      8:11.4     1.00     8:12
9      8:10.7     1.00     8:11
10    8:18.9     1.00     8:19
11    8:21.0     1.00     8:21
12    8:32.7     1.00     8:33
13    8:43.2     1.00     8:43
    1:47:35.2   13.01    8:16 (159/84%)

AM HS Track, Drills/Easy run: 4 mi (5:58 AM)
PM Easy run, Neighborhood: 2.39 mi (5:09 PM)
1    8:18.9     1.00     8:19
2    7:06.2     1.00     7:06
3    3:00.7     0.39     7:48
    18:25.8      2.39    7:43

Intervals x 4/HS Track (6:20 AM)
Drills/warmup: 1mi/100m strides x4
1    6:43.4     1.00      6:43
2    2:38.2     0.25     10:33
3    6:54.9     1.00      6:55
4    3:01.5     0.25     12:06
5    6:58.8     1.00      6:59
6    3:03.7     0.25     12:15
7    6:48.0     1.00      6:48
8    3:52.1     0.25     15:29
    40:00.5     5.00       8:00

Off day
- 40 min warmup bike/elliptical
- weight/light: lower
- core/stability routine
- barbell core-training/kettlebells
- weights/light: upper
- muscle up/pullups/dips
- swim/run in the pool

Tempo: HS Track (6 mi) 6:14 AM
warmup/drills/100m strides x4 (1mi)
1    7:13.6     1.00     7:14
2    7:20.7     1.00     7:21
3    7:24.3     1.00     7:24
4    7:22.8     1.00     7:23
5    7:33.4     1.00     7:33
6    7:33.1     1.00     7:33
      44:29.3    6.00    7:25 (170/90%)
cooldown/drills/100m strides x3 (1mi)

Trail/Waterfall Glen (9.47 mi) 5:35 AM
1    10:24.5 1.00      10:25
2    10:06.6 1.00      10:07
3    9:02.4     1.00      9:02
4    9:41.5     1.00      9:42
5    8:57.6     1.00      8:58
6    8:50.4     1.00      8:50
7    9:16.4     1.00      9:16
8    8:50.5     1.00      8:51
9    8:26.5     1.00      8:27
10  3:43.1     0.47      7:51
   1:27:19.7   9.47      9:13

Indoor/Treadmill LTF gym (3 mi) 5:40AM
crosstrain: core/stability, weights

Long run/Centennial Trail (11.17 mi) 6:50 AM
1:34:00 (08'25")
Orginal plan was 14 miles; felt my left leg (calf/hamstring) tightening so I cut it after 11 miles.

Easy run/Treadmill LTF Gym Romeoville (3 mi) 2:52 PM
Crosstrain: core/stability routine

Easy Run/Madison St. (8 mi) 6:01 AM
1    8:55.1     1.00     8:55
2    8:19.9     1.00     8:20
3    8:39.5     1.00     8:40
4    8:24.5     1.00     8:24
5    8:29.2     1.00     8:29
6    8:20.3     1.00     8:20
7    8:07.3     1.00     8:07
8    7:31.8     1.00     7:32
     1:06:49.3    8.01    8:21

Intervals/HS Track (6 x 1mi) 6:06 AM
1 mile warmup/drills/100m strides x 4
1    6:52.3     1.00     6:52
2    3:14.8     0.25     12:59
3    6:56.7     1.00     6:57
4    2:40.6     0.25     10:43
5    6:49.0     1.00     6:49
6    2:53.0     0.25     11:32
7    6:48.9     1.00     6:49
8    2:53.5     0.25     11:34
9    6:47.5     1.00     6:48
10    2:55.9     0.25   11:44
11    6:56.1     1.00    6:56
Avg HR: 172 bpm (91%)
Max HR: 215 bpm (114%)

Tempo Run: HST (6 mi) 7:13 AM
1 mile: warmup
1 mile: drills/100m strides x 4
1    7:20.8     1.00     7:21
2    7:22.2     1.00     7:22
3    7:19.4     1.00     7:19
4    7:21.1     1.00     7:21
5    7:15.0     1.00     7:15
6    7:14.6     1.00     7:15
       43:53.1    6.00    7:19
- 1 mile cooldown
Avg HR:     169 bpm (89%)
Max HR:     178 bpm (94%)
Crosstran: LTF
Core/stability strength routine

PM Run/Madison St (6 mi) 6:13 PM
1    10:05.6   1.00    10:06
2    7:48.8     1.00      7:49
3    8:32.7     1.00      8:33
4    8:38.8     1.00      8:39
5    8:28.6     1.00      8:29
6    7:48.3     1.00      7:49
     51:22.7    6.00      8:34

Trail Run/Waterfall Glen (6 mi) 6:38 AM
1    8:14.0     1.00     8:14
2    7:44.4     1.00     7:44
3    7:45.7     1.00     7:46
4    8:01.8     1.00     8:02
5    7:37.9     1.00     7:38
6    7:27.8     1.00     7:28
      46:56.6    6.01    7:49

Crosstrain: LTF Gym 8:30 AM
Core/stability routine

Long run/Centennial Trail (11 mi) 7:17 AM
1    8:55.7     1.00     8:56
2    7:49.1     1.00     7:49
3    7:48.9     1.00     7:49
4    7:55.5     1.00     7:56
5    7:42.4     1.00     7:42
6    7:46.3     1.00     7:46
7    7:53.6     1.00     7:54
8    7:50.5     1.00     7:51
9    7:53.9     1.00     7:54
10  7:54.9     1.00     7:55
11  7:29.1     1.00     7:29
     1:27:01.9 11.01   7:54

Crosstrain/LTF Gym

Core/Stability/upper body strength routine

Trail run/Waterfall Glen (9.57 mi) 7:04 AM
1  10:32.5     1.00    10:33
2    9:09.1     1.00     9:09
3    9:12.0     1.00     9:12
4    9:00.3     1.00     9:00
5    8:56.0     1.00     8:56
6    9:00.2     1.00     9:00
7    9:08.2     1.00     9:08
8    8:50.1     1.00     8:50
9    8:50.0     1.00     8:50
10  4:30.2     0.57     7:55
   1:27:08.5    9.57    9:06

Crosstrain/LTF Gym
Core: Dragon Flags/pistol squats
- muscle up training/ 3 muscle ups

Speed Intervals: HS Track (6 x 1 mi)
- 1 mi warmup
- 1 mi drills/strides x 4
- Splits: 1 mi x 6/1 min. recovery
1    6:46.2     1.00     6:46
2    7:02.2     1.00     7:02
3    7:05.1     1.00     7:05
4    7:01.8     1.00     7:02
5    7:10.8     1.00     7:11
6    7:15.5     1.00     7:16
- 1 mile cooldown/drills/strides x 2
Avg HR:     168 bpm (89%)
Max HR:     179 bpm (95%)

Tempo Run/HST (6 mi) 6:16 AM
1 mi warmup/Drills/strides x4
1    7:11.7     1.00     7:12
2    7:15.5     1.00     7:16
3    7:11.6     1.00     7:12
4    7:20.0     1.00     7:20
5    7:16.4     1.00     7:16   
6    7:12.0     1.00     7:12
       43:27.1  6.00     7:14
1 mi cooldown/drills/strides x2
Avg HR:     166 bpm/88%
Max HR:     174 bpm/92%

1    8:35.2     1.00     8:35
2    8:15.0     1.00     8:15
3    8:06.6     1.00     8:07
4    8:13.0     1.00     8:13
5    7:52.5     1.00     7:53
6    8:03.2     1.00     8:03
7    8:02.3     1.00     8:02
8    7:30.1     1.00     7:30
9    7:41.1     1.00     7:41
10  7:44.4     1.00     7:44
11  7:42.7     1.00     7:43
12  7:59.2     1.00     7:59
 1:35:49.3   12.01     7:59

Quick Easy run at the hotel before my bro's wedding.

Easy run/HST

4 miles/drills/strides x 4

Crosstrain/LTF Gym: Core/stability strength routine

Speed Intervals: HST (6 x 1mi)
- 1 mi warmup
- 1 mi drills/strides x4
- 1 mi x 6/.25 mi recovery
1    6:41.9     1.00     6:42
2    2:38.3     0.25   
3    6:51.8     1.00     6:52
4    3:05.9     0.25    
5    7:02.5     1.00     7:03
6    3:23.2     0.25   
7    7:03.5     1.00     7:04
8    3:28.9     0.25    
9    6:59.7     1.00     7:00
10  2:56.3     0.22   
    50:12.1     6.22     8:04
Avg HR:     168 bpm/89%
Max HR:     181 bpm/96%

Tempo: HST (4 mi)
1 mi: warmup/drills/strides x 4
1    7:13.4     1.00     7:13
2    7:30.3     1.00     7:30
3    7:34.1     1.00     7:34
4    7:36.7     1.00     7:37
      29:56.6    4.01    7:29
1mi: cooldown/drills/strides x 2
Avg HR:     173 bpm/92%
Max HR:     181 bpm/96%
77 degrees (89% humidity)

Trail Run: Waterfall glen (6.73 mi)

2013 Fitness For America Half Marathon
Saturday, July 20, 2013
Victor Doydora
Age     37
Gender     M
Bib #     2186
Overall Place     54/508
Age Group Place 8 M 35-39
Gun Time     01:40:08.7
Chip Time     01:39:57.1
Pace     7:38

84 degrees/humidity 37%. 

Speed Intervals: HST (5 x 1mi)
1 mi warmup
1 mi drills/strides x 4
1 mi recovery
1    6:40.0     1.00     6:40
2    2:35.7     0.25     10:23
3    6:43.4     1.00     6:43
4    3:15.1     0.25     13:00
5    6:41.8     1.00     6:42
6    2:57.2     0.25     11:49
7    6:55.3     1.00     6:55
8    2:54.6     0.25     11:39
9    7:02.1     1.00     7:02
Avg HR:     165 bpm/87%
Max HR:     195 bpm/103%

Tempo Run: HST (7 mi) 6:36 AM
1 mi warmup
1 mi drills/strides x 3/recovery
1    7:21.3     1.00     7:21
2    7:26.1     1.00     7:26
3    7:11.4     1.00     7:11
4    7:11.2     1.00     7:11
5    7:29.0     1.00     7:29
6    7:24.2     1.00     7:24
7    7:10.6     1.00     7:11
       51:17.4    7.01    7:19
Avg HR:     168 bpm/89%
Max HR:     180 bpm/95%

Trail run/WFG: 7 mi easy
1  10:33.9     1.00   10:34
2    9:44.3     1.00     9:44
3    9:16.7     1.00     9:17
4    9:15.7     1.00     9:16
5    7:20.1     1.00     7:20
6    8:39.3     1.00     8:39
7    8:03.5     1.00     8:04
8      :05.4     0.01     8:20
    1:02:59.0    7.01    8:59

Trail run/WFG (9.42 mi)
1    9:05.7     1.00     9:06
2    8:40.0     1.00     8:40
3    8:11.9     1.00     8:12
4    8:07.7     1.00     8:08
5    8:18.6     1.00     8:19
6    8:02.5     1.00     8:03
7    8:05.8     1.00     8:06
8    7:40.1     1.00     7:40
9    7:50.4     1.00     7:51
10  2:55.1     0.42     7:02
   1:16:57.8    9.42    8:11

Long Run: Centennial Trail (16.24 mi) 6:36 AM
1      8:23.1     1.00     8:23
2      8:01.9     1.00     8:02
3      7:48.9     1.00     7:49
4      7:56.3     1.00     7:56
5      7:54.1     1.00     7:54
6      8:01.6     1.00     8:02
7      8:06.8     1.00     8:07
8      8:25.2     1.00     8:25
9      8:27.2     1.00     8:27
10    8:49.7     1.00     8:50
11    8:31.6     1.00     8:32
12    8:32.3     1.00     8:32
13    8:06.2     1.00     8:06
14    8:06.3     1.00     8:06
15    8:29.1     1.00     8:29
16    7:43.3     1.00     7:43
17    1:46.8     0.24     7:16
   2:13:10.6    16.24    8:12
Avg HR:     155 bpm/82%
Max HR:     175 bpm/93%

Speed Intervals: HST (6 x 1mi)
Warmup/Drills/Strides x 4
1    6:44.2     1.00     6:44
2    2:52.0     0.25    
3    6:30.5     1.00     6:31
4    3:30.9     0.25    
5    6:46.7     1.00     6:47
6    3:05.0     0.25    
7    6:47.7     1.00     6:48
8    3:17.2     0.25    
9    6:50.6     1.00     6:51
10  3:11.1     0.25   
11  6:50.3     1.00     6:50

      

Easy run: HST (3 mi) Drills/strides x 6
Crosstrain:
core/stability
plyometric/box jumps

1. Tempo Run/Centennial Trail 7:26 AM (7.01 mi)/2 mi. warmup/cooldown 1    7:23.0     1.00     7:23 2    7:30.6     1.00     7:31 3    7:49.1     1.00     7:49 4    8:00.2     1.00     8:00 5    7:27.7     1.00     7:28 6    7:56.8     1.00     7:57 7    7:32.8     1.00     7:33 8     :03.6     0.01      8:16        53:43.8    7.01    7:40 2. Crosstrain: LTF Gym core/stability back raises 3x25/hip-flexor machine 65lb 3x15 lower/power - weights/barbell single leg squat/front barbell squat - superset/plyo box jumps

AM: Torrential downpour, decided to crosstrain
first and run later in the day.
- core/stability
- weights/upper

quick run after gym: 1.43 mi
PM:  Easy run/Centennial Trail (6.40 mi) 1:46 PM
1    9:42.3     1.00     9:42
2    8:37.3     1.00     8:37
3    8:24.5     1.00     8:25
4    8:10.8     1.00     8:11
5    7:33.7     1.00     7:33
6    8:12.1     1.00     8:12
7    3:05.8     0.40     7:49
    53:46.5     6.40     8:24

1. Trail Run/WFG
(9.51 mi) 6:39 AM
1    9:15.5     1.00     9:16
2    8:17.8     1.00     8:18
3    7:48.3     1.00     7:48
4    8:01.4     1.00     8:02
5    8:10.0     1.00     8:10
6    8:07.4     1.00     8:07
7    8:08.9     1.00     8:09
8    7:51.6     1.00     7:52
9    8:22.1     1.00     8:22
10  3:43.7     0.51     7:23
  1:17:46.6    9.51      8:11
2. Track/HST Drill, Strides x 4 (1 mi) 8:10 AM
3. Crosstrain/LTF Gym
core/stability
back raises 3x25
hip flex machine 65lb 3x15
lower/power
- weights/barbell, single leg squat/front squat
- plyo/box jumps
- dragon flags 3x8

1. Long run/Centennial Trail: 7:09 AM
(14 mi) 7:09 AM
1:51:42.8 14.00    7:59
2. Crosstrain/LTF Gym
Strength/upper body

Easy run/Madison St (8 mi) 6:49 PM
- 1:05:37.3    8.00mi    8'12"

Speed Intervals: HST (6 x 1mi)
1 mi warmup
1 mi drills/strides x 4
1.5 mi recovery
1    6:30.6     1.00     6:31
2    6:41.8     1.00     6:42
3    6:45.7     1.00     6:46
4    6:50.9     1.00     6:51
5    7:04.9     1.00     7:05
6    6:59.7     1.00     7:00

Tempo Run: HST (7 mi) 6:26 AM
1 mi warmup drills/strides x4
1 mi cooldown
1    7:24.2     1.00     7:24
2    7:26.3     1.00     7:26
3    7:10.2     1.00     7:10
4    7:13.4     1.00     7:13
5    7:21.1     1.00     7:21
6    7:20.0     1.00     7:20
7    7:21.4     1.00     7:22
       51:16.6    7.00    7:20
Avg HR:     165 bpm/87%
Max HR:     175 bpm/93%

Trail Run/WFG (9.50 mi)
1:18:03.6  9.50    8'13"

Long Run/Centennial Trail (16 mi)
1    7:59.7     1.00     8:00
2    8:02.3     1.00     8:02
3    8:01.9     1.00     8:02
4    8:09.9     1.00     8:10
5    8:00.3     1.00     8:00
6    8:13.1     1.00     8:13
7    7:53.2     1.00     7:53
8    8:09.8     1.00     8:10
9    8:01.7     1.00     8:02
10  8:27.0     1.00     8:27
11  8:01.2     1.00     8:01
12  7:41.1     1.00     7:41
13  7:53.1     1.00     7:53
14  8:07.3     1.00     8:07
15  7:41.3     1.00     7:41
16  7:54.1     1.00     7:54
17  1:03.8     0.15     6:52
 2:09:20.8    16.15    8:00

Trail Run/WFG (7 mi) Easy/Recovery
Summary:  1:12:45.2,  10'23"

Speed Interval: HST (6 x 1mi)
2 miles: warmup/drills strides x 4
1 mile: recovery
1    6:36.3     1.00     6:36
      2:33.5     0.25     
2    6:36.6     1.00     6:37
      2:34.8     0.25     
3    6:47.8     1.00     6:48
      2:28.2     0.25     
4    6:44.6     1.00     6:45
      2:29.4     0.25     
5    6:46.2     1.00     6:46
      2:47.9     0.25     
6    6:44.2     1.00     6:44

Tempo Run: HST (8 mi)
1 mi warmup Drills/strides x 3
1    7:13.2     1.00     7:13
2    7:23.5     1.00     7:24
3    7:16.7     1.00     7:17
4    7:21.7     1.00     7:22
5    7:23.0     1.00     7:23
6    7:16.0     1.00     7:16
7    7:22.8     1.00     7:23
8    7:00.9     1.00     7:01
9     :03.5      0.01     4:17
       58:21.4  8.01     7:17

Tempo Run: HST (8 mi).   After taking it easy the past 3 days I decided to put my left leg to the test today from some slight discomfort behind the shin that has lingered the past 2 weeks.  It doesn't appear to be have gone away but it also hasn't gotten any worse and feels manageable, for now.
1 mi warmup
1 mi drills/strides x4/cooldown
1    7:09.8     1.00     7:10
2    7:13.8     1.00     7:14
3    7:23.1     1.00     7:23
4    7:21.9     1.00     7:22
5    7:32.6     1.00     7:33
6    7:24.7     1.00     7:25
7    7:38.8     1.00     7:39
8    7:31.1     1.00     7:31
       59:17.3    8.00    7:25