This Week in Training (2 weeks)

Monday:
.75 mile warmup, drills & strides
12x50m 2 min rec
(7.0, 6.9, 7.0, 6.9, 6.8, 6.8, 6.6, 6.6, 6.6, 6.6, 6.4, 6.4)
.75 mile cooldown

Tuesday:
3 miles easy

Wednesday:
1 mile warmup
6x200 30 sec rec
(40s - on treadmill)
Weightlifting

Thursday:
20 mile bike

Friday:
.5 mile warmup, drills & strides
6x100m 2 min rec
(14.9, 14.9, 15.0, 15.1, 15.2, 15.1)

Saturday:
2.5 miles easy
Weightlifting

Sunday:
Off

Monday:
.5 mile warmup, drills & strides
12x50m in spikes 2 min rec
(6.6, 6.5, 6.3, 6.4, 6.3, 6.7, 6.2, 6.5, 6.2, 6.5, 6.4, 6.4)

Tuesday:
3 miles easy

Wednesday:
.75 mile warmup, drills & strides
6x200 30sec rec
(37.7, 40..4, 40.2, 39.3, 41.7, 40.4)
.75 mile cooldown

Thursday:
Off - went to Boston

Friday:
.75 mile warmup, drills & strides
6x100m 3 min rec
(15.4, 15.0, 14.3, 14.7, 14.5, 14.6 - a dog chased me down the track on #3 and I ran way faster than usual which made me realize that I'm not running fast enough and will be running faster from now on, see #'s 4-6)
.75 mile cooldown

Saturday:
3 miles easy

Sunday:
Off - at Timberman

This coming week is both the first week in the next training cycle (when I start to get serious) and the last week of summer, so it will be interesting to see what happens. I'm giving myself a lot of slack since it's the last full week of summer for me and a recovery week for Janda, so we'll be trying to cram every fun thing into this week.