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Discussion Starter · #1 ·
<p><span style="font-size:12px;"><span style="font-family:arial;">I have the unenviable task of following Sans Souci and Hemerocallus as this week’s coordinator of the weekly running and x-training thread.  I can’t match their personalities, so I won’t even try!</span></span></p>
<p><span style="font-size:12px;"> </span></p>
<p><span style="font-size:12px;"><span style="font-family:arial;">The great Olympic 400-meter hurdle champion Edwin Moses once remarked that he had a pre-race ritual of cutting his toenails before every big race.  So this weeks question consists of two options, either of which can be answered.  Or both if you choose for <em>extra</em> credit. <strong>(A)</strong> What pre-race rituals do you customarily perform? Or <strong>(B)</strong> How often do you trim your toenails (assuming you still have them)?</span></span></p>
<p><span style="font-size:12px;"> </span></p>
<p><span style="font-size:12px;"> </span></p>
<p><span style="font-size:12px;"><span style="font-family:arial;">Last weeks totals to come…</span></span></p>
<p><span style="font-size:12px;"> </span></p>
<p><span style="font-size:12px;"><span style="font-family:arial;"><strong>Patrick</strong>…..29.5 miles with more rest than usual due to niece's wedding, but made up for it with a hard 15-miler.</span></span></p>
<p><span style="font-size:12px;"><span style="font-family:arial;"><strong>Opie</strong>…..<span style="font-family:arial;">19 miles running including a return to speedwork to help combat the evils of PF.</span></span></span></p>
<p><span style="font-size:12px;"><span style="font-family:arial;"><strong>evanflein</strong>…..<span style="font-family:arial;">A serious cutback week after rocking the Equinox; 8.25 miles and a whole lot of ellipticalating</span>.</span></span></p>
<p><span style="font-size:12px;"><span style="font-family:arial;"><strong>hally</strong>…..<span style="font-family:arial;">Getting back into her running groove now that it’s cooler.  4.75 miles running , 5 walking, and 28 miles biking.</span></span></span></p>
<p><span style="font-size:12px;"><span style="font-family:arial;"><strong>Fortunate One</strong>…..24 miles during taper week.  Good luck at TCM!</span></span></p>
<p><span style="font-size:12px;"><span style="font-family:arial;"><strong>Hemerocallus</strong>…..26 miles as she tapers for her 25K race.  I hope you knee cooperates!</span></span></p>
<p><span style="font-size:12px;"><span style="font-family:arial;"><strong>Sans Souci</strong>…..<span style="font-family:arial;">43.5 miles with some serious, <em>serious</em> speed training and yoga to balance it all out.  Damn girl, you’re fast!</span></span></span></p>
<p><span style="font-size:12px;"><span style="font-family:arial;"><strong>CNYrunner</strong>…..ROAR!!! We're not worthy...  57.6 miles including a marathon victory.  That's right, 1st place OA female.  Sweet!</span></span></p>
<p><span style="font-size:12px;"><span style="font-family:arial;"><strong>Tamster</strong>…..<span style="font-family:arial;">21 miles running, including a couple of jaunts around Newport, OR, the site of her totally awesome marathon this past June.</span></span></span></p>
<p><span style="font-size:12px;"><span style="font-family:arial;"><strong>mcsolar99</strong>…..Cranks out more mileage than anyone this past week (63.5 miles), and also bikes 41 miles.  It must be that cool Arizona weather.</span></span></p>
<p><span style="font-size:12px;"><span style="font-family:arial;"><strong>OrangeMat</strong>…..<span style="font-family:arial;">Ran everyday for a weekly PR of 51.2 miles, including her longest run ever of 16 miles.  Are you sneaking up on a marathon you’re not telling us about?</span></span></span></p>
<p><span style="font-size:12px;"><span style="font-family:arial;"><strong>Econo</strong>…..<span style="font-family:arial;">An unplanned cutback week due to injury, but still managed 15.2 miles</span></span></span></p>
<p><strong><span style="font-size:12px;"><span style="font-family:arial;">Dove</span></span></strong><span style="font-size:12px;"><span style="font-family:arial;">…..55.2 miles for my HTC teammate, including a bird watching marathon</span></span></p>
<p><span style="font-size:12px;"><span style="font-family:arial;"><strong>Labduck</strong>.....<span style="font-family:arial;">26 miles, 15 of them in Washington, DC, and his second fastest 10K ever at 40:12.</span></span></span></p>
<p><span style="font-size:12px;"><span style="font-family:arial;"><strong>Better than Yesterday</strong>…..threw out the planned schedule but still cranked out 33.25 miles with some excellent speedwork.</span></span></p>
 

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<p>Thanks for taking over the thread this week Labduck and thanks to Heme for the last couple of weeks! Pre-race ritual for me is the toasted bagel with peanut butter and coffee before I get ready. This seems to tell my body that it's time to race! I usually have a banana too, on the way to the race or just before leaving for it. This would've been a good one to remember for my recent ultra. Had the banana in the car but covered it up with something and forgot about it. I'm blaming that for some of my cramping issues. Live and learn!</p>
<p> </p>
<p>I'm in Florida from Sunday to Wednesday, so really not sure what this week will bring. But I know it's time to get back to running! I'm a little ellipticalled-out, really.</p>
<p> </p>
<p>Monday: 2k race sponsored by the conference, was actually 1.7 miles and I was first woman to finish (4th OA). Cool! Warm up gave me maybe 2.2 for the day. Lots of walking.</p>
<p>Tuesday: Rest day, other than lots of conference-related walking and then dinner with the Bregers!</p>
<p>Wednesday: Travel day, no workout, just stairs at every opportunity and airport walking...</p>
<p>Thursday: <span class="Apple-style-span" style="font-family:Arial, Verdana, Helvetica, sans-serif;color:rgb(68,68,68);">6.5 miles in 54 minutes (8:18 avg), .3 mile walk</span></p>
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0em;margin-right:0em;margin-bottom:0em;margin-left:0em;">Friday: 4.7 miles, 8:20 avg pace, .3 mile walk (was supposed to be an easy run... oops)</p>
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0em;margin-right:0em;margin-bottom:0em;margin-left:0em;">Saturday: 8.5 mile tempo run, 8:05 avg pace with miles 2-6 @ tempo pace, .3 mile walk</p>
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0em;margin-right:0em;margin-bottom:0em;margin-left:0em;">Sunday: 13.5 miles with my new iPod Shuffle (8.23 avg), .3 mile walk</p>
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0em;margin-right:0em;margin-bottom:0em;margin-left:0em;"> </p>
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0em;margin-right:0em;margin-bottom:0em;margin-left:0em;">Totals: 35.5 miles run, 1.3 miles walked (actually lots more than that, but that's all I measured)</p>
 

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Discussion Starter · #3 ·
<p>I have two pre-race rituals that I tend to follow most of the time.  The first one is during my last run before a race.  I wear the shoes I plan to race in and I run one of the miles at my goal pace for the race.  The second is on race morning I drink my coffee or juice out of my Race For The Cheetah mug.  It's the first AG award I won that was not a ribbon or medal, so it has some sentimental value to me.</p>
<p> </p>
<p>And I trim my toenails about once every two weeks in the summer, and about every three weeks during the rest of the year.<img alt="" src="http://files.kickrunners.com/smilies/cool.gif" style="width:16px;height:16px;" title=""></p>
<p> </p>
<p>My plan for the week is aimless since I've <span style="font-size:12px;">completed</span> my Summer Running schedule this past Saturday after my 10K race and I don't have a Fall Schedule yet.  Since I raced six miles, that means six days before I do any speedwork again, so this week will be all easy miles</p>
<p> </p>
<p>M - 5 easy...<strong>Actual</strong>: 5 at 7:31/mi</p>
<p>T - 7 easy...<strong>Actual:</strong> 7.5 at 7:51/mi</p>
<p>W - off</p>
<p>Th - 5 easy...<strong>Actual:</strong> 5 progression miles for an average of 7:35/mi + 1 mile barefoot for a cool down.</p>
<p>F - 10 easy...<strong>Actual:</strong> 12 trail miles at 7:52/mi.</p>
<p>Sa - Tailgating</p>
<p>Su - Tailgating recovery <img alt="" src="http://files.kickrunners.com/smilies/wink.gif" style="width:16px;height:16px;" title=""></p>
<p> </p>
<p>Planned: 27 miles...<strong>Actual: 30.5 miles</strong></p>
 

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<p>Thanks Lab for taking over and Heme for the previous weeks.</p>
<p> </p>
<p>I don't trim my own toenails cause I get hangnails but I go for a pedicure every three weeks. In between if my big toenails get too long or snaggly I file em.</p>
<p> </p>
<p>Monday-slugfest</p>
<p>Tuesday=20 min elliptical</p>
<p>Wed=run 2 weights 30 min</p>
<p>Thursday-30 min elliptical (pouring rain would rather have run but save shower till after workout)</p>
<p>Friday-weights 20 min</p>
<p>Saturday-hiked a lot! maybe 4 miles?</p>
<p>Sunday-biked 37</p>
<p> </p>
<p><strong>totals</strong></p>
<p><strong>ran 2</strong></p>
<p><strong>biked 37</strong></p>
<p><strong>hiked 4</strong></p>
<p><strong>weights twice elliptical once</strong></p>
 

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<p>Thanks for taking over, Lab!</p>
<p> </p>
<p>At my age, the only ritual before races is the timing of the mandatory portapottie trips.  I'll leave out the details. <img alt="" src="http://files.kickrunners.com/smilies/huh.gif" title=""></p>
<p> </p>
<p>I'm solidly into pre-25K taper this week, and am going to be travelling to New Jersey and back mid week, so expect I'll wind up with less than the written plan calls for due to the logistics.</p>
<p> </p>
<p>                 <span style="text-decoration:underline;">Plan</span>         <span style="text-decoration:underline;">Reality</span></p>
<p>M ............. rest .......... check</p>
<p>T .............. 5 ............ travelling, so nada</p>
<p>W ............. 3 ............ 3.8 miles & 1 hr dancing <img alt="" src="http://files.kickrunners.com/smilies/cool.gif" style="width:16px;height:16px;" title=""></p>
<p>T............... XT .......... zip, travelling home</p>
<p>F ............... 2 ............ 2</p>
<p>S ........ race 25K...... 25K (15.6 miles) in 2:42:18</p>
<p>S ............... 3 ............ 2.5</p>
<p> </p>
<p>Total:  23.9 miles</p>
 

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<p>Thanks Heme and Lab.  I trim my toenails sporadically as needed, but make sure they (and fingernails) are trimmed before a marathon.  The week before, I also make sure to moisturize my hands, trying to avoid cracking of dry skin.  I don't want any distractions on race day.  I have oatmeal and coffee for a pre-race meal, but I have no special bowl or mug.</p>
<p> </p>
<p>M <strong>3.5 M</strong></p>
<p>T volleyball</p>
<p>W <strong>4 M</strong> on TM with 2 @ tempo pace</p>
<p>T volleyball</p>
<p>F <strong>3.5 M</strong>, volleyball</p>
<p>S travel/rest</p>
<p>S a 26.2 M stroll in the park with my imaginary friends at TCM</p>
 

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<p>Thanks Heme for the last week and to Labduck for this week! One of my pre-race rituals involves toenails, so may I have extra-extra credit?! I trim my toenails and I have all 10 thank you very much! once a week.  Before races I polish them up with a wild color. Today's color was bright fuschia with gold sparkles. Nobody even knew they matched my black and fuschia Nike Fly sneakers, but I knew. Heh. Other rituals involve setting out my race stuff three days beforehand including my lucky bracelet and always listening to EWF's September.</p>
<p> </p>
<p>On the road all week and a good time for post-marathon recovery runs</p>
<p>Monday         2-3 easy mile in Ohio with Holly!   <strong>2.8</strong> with Holly...best on the road run for sure</p>
<p>Tuesday        3-4 easy miles in PA   <strong>3.5</strong> hotel treadmill</p>
<p>Wednesday   more easy miles in North Carolina    <strong>4.0</strong> on treadmill...blech</p>
<p>Thursday       as above and still in NC     <strong>4.0</strong>   on treadmill again</p>
<p>Friday           easy again and maybe 6 miles in CA    hurray back outdoors! <strong>4.0</strong></p>
<p>Saturday       easy few miles in CA and flying HOME   last CA run  <strong>4.5</strong></p>
<p>Sunday         10 miles   <strong>12 miles</strong> at 7:53 pace...happy to be home miles</p>
<p> </p>
<p>decent post marathon week and feel pretty good now and very little residual aches</p>
<p><strong>34.9 miles for the week and getting the roar back.</strong></p>
<p> </p>
<p>Will drop out from the weekly for awhile since I'll be off plan for the next months, running of course and even racing a bunch of half-marathons and shorter races for the next weeks. Just playing though and not as intense so I can cycle it down a bit (and be around to watch the kiddo play hockey and run x-country)</p>
<p>Thank you to all the wonderful weekly word wizards with the thought provoking questions, You are all my idols!</p>
 

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<p>Lab, just stop it!  We love your personality, esp when you get curmudgeonly, which is not NEARLY often enough in this crone's opinion. </p>
<p>Thank you, Heme.</p>
<p> </p>
<p>Rituals?  Hmm.  Well, I guess for a marathon I like to get up at 3 a.m., or some ungodly hour, and eat a bagel and then hit the pillow again.</p>
<p> </p>
<p>The second part is both funny and kinda gross.  Years ago when I was doing my court reporting duties, the pompous jacka$$ judge decided it was time to clip his damn nails.  On the bench.  Clip clip clip.  The clipping sound alone was revolting, but not as much as his attitude.</p>
<p> </p>
<p>Sharpening time. </p>
<p> </p>
<div>Monday: rest</div>
<div>Tuesday: 50' easy</div>
<div>Wednesday: 90' yoga, 20' w/u + 6 x 3' at 5km effort [2' recovery] + 20' c/d - between 6:26-38 - surprised myself</div>
<div>Thursday: 1hr steady</div>
<div>Friday: 90' yoga</div>
<div>Saturday: 20' easy + 15' at marathon effort + 20' easy</div>
<div>Sunday: 1h steady</div>
<div> </div>
<div><strong>Total</strong>:  36.5 miles, 3hr yoga</div>
 

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<p>Thanks lab for starting us off.</p>
<p> </p>
<p>                 Plan                                Actual</p>
<p>M                R                                      R</p>
<p>T                 R                                      4</p>
<p>W               6                                      5.9</p>
<p>T                 5                                     4.02</p>
<p>F                4                                     4.32</p>
<p>S              16                                    17.83</p>
<p>S                4                                      3</p>
<p> </p>
<p>TOT         35                                 <strong>  39.07</strong></p>
<p> </p>
<p>My friend's opthamologist celebrated her 60th birthday with a special little run <a href="http://savannahnow.com/news/2010-10-02/savannah-eye-surgeon-runs-60-miles-her-60th-birthday" target="_blank">http://savannahnow.com/news/2010-10-02/savannah-eye-surgeon-runs-60-miles-her-60th-birthday</a></p>
 

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<p><br><br>
 </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Sans Souci</strong> <a href="/forum/thread/70331/masters-weekly-plans-and-rituals-9-27-to-10-03#post_1949010"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a><br><br><p>.  Years ago when I was doing my court reporting duties, the pompous jacka$$ judge decided it was time to clip his damn nails.  On the bench.  Clip clip clip.  The clipping sound alone was revolting, but not as much as his attitude.</p>
</div>
</div>
<p><br>
Yuck!</p>
<p> </p>
<p>I have done my best races on a whim, with few preparatory rituals and no forethought.  Overall, however, I am an OC running log fanatic, recording details on the RA log electronically as well as here at KR and of course, a paper version (sometimes two simultaneous notebooks) that I avidly read and analyze in the evening.  (rolleyes)  Marathon race preparation involves endless comparisons of runs to comparable runs in previous marathon cycles. </p>
<p> </p>
<p>Mon:  8 MOH.  Sore foot, but meh, oh well.</p>
<p>Tue:  8.25 with 7x800m</p>
<p>Wed: rested, travelling</p>
<p>Thu:  5.2 pokey slow in Las Vegas on a sore foot + core</p>
<p>Fri:  5.3 pokey slow in Las Vegas on an improving foot</p>
<p>Sat: 0 travelling, 2/3 core</p>
<p>Sun: 0 exhausted -- basically napped all day, like Sox</p>
<p> </p>
<p>Total:  <strong>26.9</strong></p>
 

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<p>I don't really think of myself big on routines either. Other than just having my clothes laid out the night before so that I'm less rushed in the mornings.</p>
<p>I'm beginning to wonder though if drinking a beer shouldn't be a pre-race ritual (the night before, not that morning), because the only two times that I have had a beer the night prior to a race, I've raced my best. That's when I got my HM PR and my marathon PR.</p>
<p> </p>
<p>Thanks for taking the reins this week Lab!</p>
<p> </p>
<p>this week:</p>
<p> </p>
<p>mon: ...... run ........... 5 miles</p>
<p>tues: ...... rest ........... rest</p>
<p>wed: ....... run ........... 5.5 miles</p>
<p>thur: ....... run ............ 4 mi</p>
<p>fri: .......... rest ........... rest</p>
<p>sat: ........ maybe a short run? then going to the OSU game ......... 0</p>
<p>sun: ........ run ............ 4 mi</p>
<p> </p>
<p>18.5 mi run</p>
 

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<p>Thanks for the thread, prompt summaries and intriguing questions, Lab! But alas, I don't do races (honest!) so I've got no rituals. Though I do enjoy a pampering pedicure every month or so, if nothing else but for the foot massage.</p>
<p> </p>
<p>Last week was quite an unexpected high mileage week. The week before was supposed to be the cutback, but obviously I botched that one as well. The rule I've been following lately is to only do double-digit runs every other week, so definitely no mega distances for me this week (VRAA be damned!).</p>
<p> </p>
<p>Mon..... yoga</p>
<p>Tues.... 7.8 miles</p>
<p>Wed.... 8.5 miles</p>
<p>Thur..... 3.25 miles AM, 4.4 miles PM</p>
<p>Fri........ 12 miles</p>
<p>Sat....... yoga</p>
<p>Sun...... 7.75 miles</p>
<p> </p>
<p>totals: 43.7 miles, 2x yoga</p>
 

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Discussion Starter · #13 ·
<p>OM, I put the two-part question in just for you since I know you don't run races.  I didn't want you to feel left out! <img alt="" src="http://files.kickrunners.com/smilies/smile.gif" style="width:16px;height:16px;" title=""></p>
 

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<p>Placeholder for the question about routines.</p>
<p> </p>
<p>This is hard to answer because I think I play by the book.   I read a lot, including my own logs, and try to put into practice what works for me and has worked for others, trying at the same time to avoid what has had detrimental effects on others and myself.   I'd like to think, at least, that "rituals" isn't exactly the right term, then.</p>
<p> </p>
<p>In the case of a 5k, I try to get to the race 1 hour before the gun, regardless of whether I am registered or not. I figure an hour will be enough time to run the course slowly and do a little stretching (mostly nervous standing around stretching whatever "feels" tight) on top of standing in line if that's still left to be done. After I run the course once, I tighten my laces right down to the bottom eyelets - I find that they loosen up during that 30:00 jog.  </p>
<p> </p>
<p>I eat a light dinner the night before the race, and a decent breakfast the morning of.  Eating a heavy dinner and light breakfast really messes up my system.</p>
<p> </p>
<p>I swallow at least one, sometimes two, Immodium AD the morning of the race.  The first one is prophylactic, the 2nd one is in case the first one didn't do it.</p>
<p> </p>
<p>I drink a cup of coffee when I first get up (about 3 hours before the race); I don't drink coffee daily any more, so I think it has a profound effect upon me, at least upon how I feel.</p>
<p> </p>
<p>For someone with no rituals I think I have a lot of rituals.</p>
<p> </p>
<p>Sunday is my 7.1 mile race. Sharpening/Taper all week.</p>
<p> </p>
<p>Monday.......................0...............................................<strong>0</strong></p>
<p>Tuesday......................4 inc 400's & 200's...................<strong>4.5 miles</strong> fun sharpening workout per plan</p>
<p>Wednesday.................4 inc 2 miles at Race Pace.......<strong>4.0</strong> miles per plan on treadmill.</p>
<p>Thursday.....................3 inc 400's & a 200..................<strong>2.88</strong> per plan</p>
<p>Friday.........................0...............................................<strong>0</strong></p>
<p>Saturday.....................4 to 5 miles inc 3 easy..............<strong>5.2</strong> at recovery pace</p>
<p>Sunday.......................7.1 mile race............................<strong>9.2</strong> including 7.2 mile race.</p>
<p> </p>
<p>Total...........................23 miles</p>
<p>Execution....................<strong>25.78</strong> miles</p>
 

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<p>Thanks, Lab!  I think you've found the secret, Tammy.  I almost always have a beer or two the night before.  In Austin I had a shot of schnapps in between the two beers, and ran one of my best races!  I don't trim my toenails often enough.</p>
<p> </p>
<p>Day..............Plan.....................................................................................................................................................................................................Actual</p>
<p>Monday...Yoga.........................................................................................................................................................................................................done-45 min.</p>
<p>Tues.......a.m. Circuit; p.m. 3 mi. easy.............................................................................................................................................................done-3.72 mi. total running</p>
<p>Wed.......Yoga..........................................................................................................................................................................................................done-60 min.<br>
Thurs.....6 mi., mid 4 tempo.......................................................................................................................................................................................done<br>
Fri.........Circuit................................................................................................................................................................................................done, incl. 0.45 mi. running<br>
Sat........a.m.-5 mi. + yoga; p.m.-another 5 mi.............................................................................................................................................................done</p>
<p><span class="yshortcuts">Sun.......Bike 35 min..............................................................................................................................................................................................done-about 7 mi.</span></p>
<p> </p>
<p><span class="yshortcuts">Total......................................................................................................................................................................................................................20.17 mi. & other good stuff</span><br>
 </p>
 

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<p>Opie, do you think it was the beer or the fact that I just really wanted to finish a bit before you? <img alt="" src="http://files.kickrunners.com/smilies/dontknow.gif" style="width:37px;height:15px;" title=""></p>
 

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<p>I have to tie my shoes <em>just so,</em> and I have to get to the start early.... other than that I'm pretty low key about everything. </p>
<p> </p>
<p>I clip my toenails all the time, at least once a week in an effort to preserve what toenails I have left. Current count is 3 1/2 on the left foot and 4 1/2 on the right foot (I'm missing half my big toe nails on each foot as a result of a hot and muggy 12 hour race in August)</p>
<p> </p>
<p>Monday: rest.....................................................<strong>done!</strong></p>
<p>Tuesday: 5 miles...............................................r<strong>est, tender foot</strong></p>
<p>Wednesday: 10 miles and weights......................<strong>10 miles and weights</strong></p>
<p>Thursday: 5 miles..............................................<strong>5 miles</strong></p>
<p>Friday: rest........................................................<strong>weights, plus tender foot</strong></p>
<p>Saturday: 6 miles..............................................<strong>rest, that dang foot</strong></p>
<p>Sunday: 4 miles................................................<strong>15 miles, foot played nice</strong></p>
<p> </p>
<p><strong>Total: 30 miles and 2 weight sessions</strong></p>
 

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<p>thanks for the thread labduck! (63.5 run and 41 bike last week)</p>
<p> </p>
<p>pre-race i just do the same boring stuff: small oatmeal breakfast, 2-3mi warmup, stretch.  on the line i say to myself that the reason i woke up at 3:45am on so many weekends was to be here right now and run my best.</p>
<p> </p>
<p>toenails i usually cut after i find blood stains in my socks post-race or post-interval session.  i need to be more proactive with those buggers... maybe i could keep more of them that way.</p>
<p> </p>
<p>plan / <strong>actual</strong></p>
<p> </p>
<p>m: 3ez / <strong>3.5 ez 9:00</strong></p>
<p>t: 8 ez / <strong>8 w/ 4 @ 7:06</strong></p>
<p>w: am: 5 ez  pm: 4ez + 14 cycle / <strong>9mi 7:40</strong></p>
<p>t: am: 10 w/ 2 @ 13:00 pm: 5 ez + 14 cycle / <strong>am: 6.5mi 7:50 + pm: 11mi slow hot</strong></p>
<p>f: 10 ez / <strong>9.5mi ez</strong></p>
<p>s: 5 treadmill / <strong>3mi treadmill</strong></p>
<p>s: am: 10 w/8k race / <strong>8.5 with 8k race: splits: 6:15, 6:20, 6:12, 6:28, 6:03 = 31:18 (?)</strong><span style="display:none;"> </span></p>
<p> </p>
<p>target: 60 run + 30 cycle / <strong>total 59mi</strong></p>
 

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<p>Thanks Labduck.</p>
<p> </p>
<p>M - rest day</p>
<p>T - travel day</p>
<p>W - 16.1 miles</p>
<p>Th - rest day</p>
<p>F - 8.3 miles</p>
<p>Sa - 10 mile race + 4.5 miles warmup/cooldown</p>
<p>Su - 7 miles</p>
<p>________________________________________</p>
<p><strong>Total - 45.9 miles</strong></p>
<p> </p>
<p>Paul</p>
 
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