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Discussion Starter · #1 ·
<p>Post those weekly plans & actuals here!</p>
<p> </p>
<p>Running and other sports get you outside to enjoy nature, and as Ma Econo once proclaimed, "Ain't nature <span style="text-decoration:underline;">grand</span>!" </p>
<p>What flora or fauna might you see on one of your runs that you wouldn't see if you spent more quality time on the sofa?</p>
<p> </p>
<p>Here's a picture of a Shooting Star I saw yesterday....</p>
<p> </p>
<p><a class="H-lightbox-open" href="http://www.kickrunners.com/content/type/61/id/41543/width/1000/height/800/flags/" target="_blank"><img alt="ShootingStar.jpg" class="lightbox-enabled" data-id="12483" data-type="61" src="http://www.kickrunners.com/content/type/61/id/12483/width/375/height/500" style="; width: 375px; height: 500px"></a></p>
<p> </p>
<p>Aaaand the actuals are...</p>
<p> </p>
<p>Several noted the injury risk of running or racing on trails -- see San Souci's post on tips for helping to minimize the risk.  Nevertheless, as a bunch we are enthusiastic trail junkies.  If we can't run on trails, we wish we could more often.</p>
<p> </p>
<p><strong>Ripvanracer</strong> concentrated on racing, not mileage, and snagged a super 4 mile masters PR (23:20).  He cut back to 26.43 miles this week.  Congratulations, speedy Rip!</p>
<p> </p>
<p><span style="color:#8b4513;">Equinox</span> Diva <span style="color:#006400;"><strong>E-van</strong></span> claims she's starting to taper, but her daily workouts look beastly!  Totalling 46.3 with a tough hot-weather 14-er.</p>
<p> </p>
<p><strong>Opie</strong> gets lured onto the <span style="color:#8b4513;">trails</span> for his next marathon, perhaps?  We'll see.  34 miles with excellent cross-training.</p>
<p> </p>
<p><span style="color:#006400;"><strong>mcsolar</strong></span> ran 47.5, cycled 46.7 and threw in a sub-20 5K for flavoring.  Prefers <span style="color:#8b4513;">dirt</span> over rocks.</p>
<p> </p>
<p><strong>Labduck</strong> ran 27.75 miles, some hard...and got trashed by a little 5.5 mile <span style="color:#8b4513;">trail</span> run.  Back to Front Avenue you go!</p>
<p> </p>
<p><strong>Patrick</strong>, my birthday buddy, <span style="color:#800080;">volunteered</span> at BOMF!  Running miles totaled 14.04. </p>
<p> </p>
<p><strong>Triple-J</strong> is a diehard <span style="color:#8b4513;">dirt</span> fan, but...where are you, Triple J? </p>
<p> </p>
<p><strong>Tamster</strong> ran 17.7, ramping back up the mileage after camp duties last week, and tossed in a <span style="color:#8b4513;">trail</span> race!</p>
<p> </p>
<p><span style="color:#006400;"><strong>Dove</strong></span> kicked it up into high gear; Go Dove!, with big miles (75.5), swimming, weights, 880yd intervals and a 30-miler, no, make that a 40.5-er with a "surprisingly sproinky" 10-er the next day!.  aOOga!  <em><span style="color:#0000cd;">Training Peak Award.</span></em></p>
<p> </p>
<p><strong>hally</strong> was bad!  Really bad!  But pulled off an impressive week anyway by logging some great bike miles (71) at the very end of the week.  OK, and 30 min elliptical + 20 min weights.  <em><span style="color:#0000cd;">Biker chick award.</span></em></p>
<p> </p>
<p><strong>janie b</strong> was good?  Yes!  Logged some miles (6.28) and a road trip.  Convenience gets in the way of her <span style="color:#8b4513;">trail</span> running, she reports.</p>
<p> </p>
<p><strong>Fortunate One</strong> ran 38.5 miles and is happy to head to the trails, now that the mud has subsided (me too, FO).  Thanks for doing the weekly AND thanks for <span style="color:#800080;">volunteering</span> at that 8K!</p>
<p> </p>
<p><span style="color:#ff8c00;"><strong>OrangeMat</strong></span> logged 3.6 miles running, with an impressive, full & fun week of yoga, travel, and college orientation.</p>
<p> </p>
<p><strong>Heme</strong> is babying her ankle with minimal miles (5), and excellent replacement cross training.  This won't stop us from loving <span style="color:#8b4513;">trails</span>!</p>
<p> </p>
<p><span style="color:#006400;"><strong>Econo</strong></span> should have brought some insect repellant and a bit of common sense to her hike.  A good running week, though; 40.8 miles.</p>
<p> </p>
<p><span style="color:#006400;"><strong>Sans Souci</strong></span> ran 40.6 miles and did 3.5 hours (HOURS!  Wow) of 2 flavors of yoga.  A sproinky week!</p>
<p> </p>
<p><strong>Pie</strong>?  Pie...yoohoo...oh, there you are!  Tennessee <span style="color:#8b4513;">trail</span> guy loves the <span style="color:#8b4513;">trails</span>.  26.72 miles + 12 bike miles.</p>
<p> </p>
<p><span style="color:#006400;"><strong>breger1</strong></span>, in his sproinky new Newtons, ran 45.2, including a 12-er that magically morphed into a 17-er, in 82 degree weather!  <span style="color:#0000cd;"><em>Most impressive data display award.</em></span></p>
<p> </p>
<p><strong>BetterThanYesterday</strong> logged 24.0 miles, with a spot-on performance in his 800m intervals. <em><span style="color:#0000CD;">Stick to the plan award.</span></em></p>
<p> </p>
<p><strong>fredurie</strong> planned 100 miles -- did he make it?</p>
<p> </p>
<p><span style="color:#006400;"><strong>Paul</strong></span> ran 50 even-steven!  Nice job, birthday buddy.  You're setting up for a terrific fall marathon...</p>
<p> </p>
<p><span style="color:#006400;"><strong>CNY</strong></span> ran 71.4...what is it about these end of the list superlative performances?  Wow.  CNY, here's hoping that the running is a calm and comforting haven.</p>
 

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<p>Thanks, Econo.  Monday, I saw what Mother Nature can do. Limbs down, even trees.  They're saying straight-line winds came through the night before along with a cold front.  Wednesday and Thursday, visiting Minnesota, I saw or heard Mourning Doves, Cliff Swallows, House Wrens, American Robins, Common Yellowthroat, Chipping Sparrows, Clay-colored Sparrow, and Common Grackles.</p>
<p> </p>
<p>My plan:  cut back week</p>
<p> </p>
<p>M: <strong>4 M</strong> on TM (it was raining, okay?)</p>
<p>T: travel</p>
<p>W: <strong>5.5 M</strong> including 4x800m at 5K pace</p>
<p>T: <strong>5 M</strong></p>
<p>F: travel</p>
<p>S: <strong>12 M</strong> including 5 on trails and a few on gravel roads</p>
<p>S: <strong>6 M</strong></p>
<p> </p>
<p>Total:  <strong>32.5 M</strong></p>
 

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<p>Thanks for taking over Econo and for the previous FO!</p>
<p>Not running much but I see nice stuff on my bike, kayak, hiking. Here's one from Harriman State Park in NY State. I also love looking at all the nice gardens when I ride or run. There is one old lady who has such a lovely yard full of flowers and she is always out tending it. We get so many variations on the colors of azaleas in June and then the Hydrangeas which last so long and really come in all shades from white to deep purple.</p>
<p><a class="H-lightbox-open" href="http://www.kickrunners.com/content/type/61/id/41561/width/1000/height/800/flags/" target="_blank"><img alt="P1000962.JPG" src="../../../image/id/41561/width/1000/height/500" style="; width: 1000px; height: 500px"></a></p>
<p>Monday=20 min walk-jog-stretch</p>
<p>Tuesday=30 min elliptical AM 15 miles Bike after work</p>
<p>Wednesday=20 min weights</p>
<p>Thursday=20 min walk/stretch</p>
<p>Friday=Rode 29 (had to cut it short when it rained)</p>
<p>Saturday=picnic, rest</p>
<p>Sunday=45 miles biked</p>
<p> </p>
<p><strong>Biked 99 miles</strong></p>
<p><strong>weights once</strong></p>
<p><strong>30 min elliptical</strong></p>
<p><strong>walk/jog twice</strong></p>
 

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<p>Thanks for last week FO, and thanks for this one Econo!</p>
<p> </p>
<p>Portland is known as the Rose City, and we have many cultivated public and private rose gardens.  Occasionally, one of these roses goes rogue and ends up living in some not so hospitable place like the side of a road or bike path, and yet it still thrives.  I think I like seeing the renegade roses better.</p>
<p> </p>
<p>Pretty much the same workout plan that I've had for the past several weeks:</p>
<p> </p>
<p>M - 5 fast miles...<strong>Actual</strong>: 5 fast miles in 36:54, but I didn't know it was going to be up fricken' Terwilliger Blvd!  Ugh²</p>
<p>Tu - 6 easy miles...<strong>Actual:</strong> 6 miles at 7:48/mi.  I saw lots of rogue roses, and they smelled great!</p>
<p>W - 5 x 800m intervals...<strong>Actual:</strong> 6 miles total, 1 mile w/u, 5x800m intervals at 6:00/mi with 3:00 min jog breaks, and 1 mile c/d in VFFs</p>
<p>Th - off (20th anniversary of the first time Mrs. Labduck and I met!)</p>
<p>F - off</p>
<p>Sa - 11 miles...<strong>Actual:</strong> 12 miles at 7:58/mi.  The legs protested the entire time.  Ugh³</p>
<p>Su -off</p>
<p> </p>
<p>Plan: 27 miles.  <strong>Actual: 29 miles</strong></p>
 

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<p>Thanks for taking over, Econo.</p>
<p> </p>
<p>I like watching the changes to the forest, especially in the winter after a storm. I also get a charge out of listen to the owls when I do a twilight trail run.</p>
<p> </p>
<p>I've got another cutback week planned. I don't feel like I need it, but because I'm building the long run I want to error on the side of extra caution.</p>
<p> </p>
<p>Monday: swim and weights............................<strong>Rest</strong></p>
<p>Tuesday: 5...................................................<strong>5 easy</strong></p>
<p>Wednesday: 5..............................................<strong>7 miles</strong></p>
<p>Thursday: 5.................................................<strong>.6 miles</strong></p>
<p>Friday: weights.............................................<strong>weights</strong></p>
<p>Saturday: 250 yard Bivalve Mud Run..............<strong>250 yards (felt like a marathon!)</strong></p>
<p>Sunday: 5...................................................<strong>.7 miles</strong></p>
<p> </p>
<p><strong>Total: 25+ miles, 1 weight session</strong></p>
 

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<p>Hi Econo,</p>
<p> </p>
<p>Thanks for getting us started this week.</p>
<p> </p>
<p>M               </p>
<p>T                   4.34</p>
<p>W</p>
<p>T                   4.57</p>
<p>F                   4.23</p>
<p>S</p>
<p>S                  4.77</p>
<p> </p>
<p>TOT              <strong>17.91</strong></p>
 

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<p>Thanks Econo........and thanks FO.</p>
<p> </p>
<p>I'm sure the flora and fauna beside the trail  is amazing.  I'm just too clumsy to take my eyes off the roots and rocks.  So, mostly I see a lot of poison ivy.  </p>
<p> </p>
<p>--------------gonna.............................did-----------------<a href="http://www.facebook.com/home.php?ref=home" target="_blank">FB</a></p>
<p> </p>
<p>m........watch it rain...............accomplished</p>
<p>t...........8 miles.....................8.5</p>
<p>w.........4 miles.....................6 bike</p>
<p>t..........5 mles.......................4</p>
<p>f..........bike?.......................6 bike</p>
<p>s..........13...........................15</p>
<p>s.............bike?....................12 bike</p>
<p> </p>
<p>Total.........27.5 running....24 biking</p>
 

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<p>Thanks, Econo!</p>
<p> </p>
<p>I always enjoy seeing hawks and never like to see roadkill but often do.  Recently on a weekend longish run I saw a small, bright yellow bird.  At first I thought it was a warbler, but on further investigation have decided it was a male American Goldfinch.</p>
<p> </p>
<p>I am still figuring out how to keep strains and PF at bay, with Brooke's help, so planning will be short-term:</p>
<p> </p>
<p>Day..............Plan........................................................................................................Actual</p>
<p>Monday...total rest, not even yoga, foam roller & stretching..............................................done</p>
<p>Tues...a.m.-lifting; p.m.-possibly "hillwork" on treadmill (4x45 sec. for 3 sets)</p>
<p>+ warmup & cooldown..................................................................................................done-24 min. lifting & ran 5.25 mi.</p>
<p>Wednesday...4 mi. "yoga run"......................................................................................done-4 mi.</p>
<p>Thursday...p.m.-lifting while I wait for it to cool off a little, then 5 mi. "yoga run"......done-26 min. lifting & ran 5 mi.</p>
<p>Friday...4 mi. "yoga run"..............................................................................................done-4.03 mi.</p>
<p>Saturday...rest & pick up DS from church camp......................................................done-foam roller & stretching</p>
<p>Sunday....13 mi. & maybe softball..........................................................................ran 12.8 & maybe softball</p>
<p> </p>
<p>Totals......31.25 mi................................................................................50 min. of lifting, plenty of stretching & ran about 31 mi.</p>
 

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<p>Thank you Econo!</p>
<p> </p>
<p>When I run on some of the trails near my house, I've seen a few different kinds of wildflowers that I never would have known existed back there - wild irises, columbine, foxgloves, trillium.</p>
<p> </p>
<p>I didn't hit my goal of at least 20 miles last week, but will aim for that again this week. And I've been extremely negligent with stretching and core work, so need to get back into that habit again also.</p>
<p> </p>
<p><span style="color:#800080;">mon: ...... 5.1 (49:40) track</span></p>
<p><span style="color:#800080;">tues: ...... rest</span></p>
<p><span style="color:#800080;">wed: ...... 5.3 (52:13)</span></p>
<p><span style="color:#800080;">thur: ...... 4.0 (40:00)</span></p>
<p><span style="color:#800080;">fri: ......... 0</span></p>
<p><span style="color:#800080;">sat: ....... 0</span></p>
<p><span style="color:#800080;">sun: ....... 0</span></p>
<p> </p>
<p><span style="color:#800080;">total miles: 14.4</span></p>
 

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<p>Thanks Econo! And thanks to Fortunate One for the prior weeks. I sure appreciate you guys doing this.</p>
<p> </p>
<p>This will be a mini taper week, getting ready for my 16.5 mile hilly trail/road race on Sunday. I sure hope it stops raining or we'll be in for one very muddy sloppy run. I'd love to PR this race, but won't do that in the mud.</p>
<p> </p>
<p>Monday: Rest Day, but I did get out for a 2.2 mile walk in the evening</p>
<p>Tuesday: 5.3 miles, 8:08 avg pace (slower on uphills, faster on downhills), .4 mile walk c/d</p>
<p>Wednesday: 9.1 mile tempo run, 7:58 avg pace, in steady rain</p>
<p>Thursday: 4.4 miles @ 8:22 avg pace, .6 mile walk</p>
<p>Friday: 6.5 miles progressive pace run (from 8:30 down to 7:39, 8:08 avg pace), .6 mile walk c/d</p>
<p>Saturday: 4.1 miles easy, .4 mile walk</p>
<p>Sunday: Gold Discovery Run, 16.5 miles, 2:13:08.5 (a new PR, but just barely!)</p>
<p> </p>
<p>Totals: 46 miles run, 4.2 miles walked</p>
 

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Discussion Starter · #11 ·
<p>Tatyana the Cruel says I must run no more than 35 miles this week.  <pout>  So I guess I'll do some cross training to make it "40."  So there, hah.</p>
<p> </p>
<p><strong>Planned.....................................................Executed</strong></p>
<p>Mon: swim..................................................spinned 20 min</p>
<p>Tue:  6 miles with super gentle 1000's...........6.1 miles with 3 super gentle 1000's</p>
<p>Wed: 6 gentle miles.....................................30 min swim and 7.12 mile run around the butte</p>
<p>Thu: 6-7......................................................6.5 with 3x800m</p>
<p>Fri: strenuous hike.......................................strenuous hike for sure!  75 minutes at 7000+ ft.</p>
<p>Sat: 6 comfortable miles...............................5.8 comfortable miles</p>
<p>Sun: 10 gentle miles....................................rested, traveled</p>
<p> </p>
<p>Total:  <strong>25.5</strong> miles...uh-oh, shouldn't have whined!  Plus some spinning, swimming & hiking.</p>
 

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<p>Thanks Econo! I see a lot of nondescript greenery in the park, nothing particularly noteworthy, but that's OK with me, because I just enjoy being out there with it all. Even in the dead of winter, when the trees are just bare limbs, I enjoy it all. Nature is good. :)</p>
<p> </p>
<p>Mon.... 6.1 miles, yoga</p>
<p>Tues... 5.5 miles, yoga</p>
<p>Wed... 3.1 miles</p>
<p>Thur.... 5.1 miles</p>
<p>Fri...... yoga</p>
<p>Sat..... 5.5 miles</p>
<p>Sun.... 7.5 miles</p>
<p> </p>
<p>totals: 32.8 miles, 3x yoga</p>
 

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<p>Hi Econo!  Sorry i was so late in posting my total for last week (6.28 miles, i think)... i've been on the road.</p>
<p> </p>
<p>this week's plan--</p>
<p> </p>
<p>mon: 2 miles on the beach; +ocean swimming</p>
<p>tue:  2 miles on the beach</p>
<p>wed:  1 hour tennis</p>
<p>thu:  2 miles on the beach</p>
<p>fri:  travel day</p>
<p>sat:  travel day</p>
<p>sun:  unplanned off</p>
<p> </p>
<p>TOTAL:  6 miles running; 1 hour tennis.</p>
 

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<p>Hi Econo - Ooh, I like the Award. Do I get a roll of Duct Tape?</p>
<p> </p>
<p>Where shall I begin?  There are the coyotes that were getting ready to encircle me (at least, that's what they were telling me) the last time I did a 4:30 AM Track workout up at the High School; there is the kingbird that pecks the back of my head when I run past his nest along the Hudson River Way, but only for a certain part of late spring/early summer; there are the Kanajun Geese that are becoming quite the nuisance along the same trail (not my new shoes!!); Oh, I once saw a young, but mature, male bald eagle, perched atop a huge dead tree overlooking the Hudson River (I should look up more often when I run). </p>
<p> </p>
<p>This week I am preparing for the Empire State Games, Masters Division, at the Erie County Community College in Buffalo.  It should be noted that I am competing in the 10,000 meters on the track, not to be confused with the 10k road race.  I'm hoping that only crazy people like me will be running 25 laps around a track on a hot summer day.  I won't be doing much throwing this next week b/c I overdid it yesterday at a family reunion, tossing a baseball with two of my brothers and my nephew.  Yes it was worth it.</p>
<p> </p>
<p>Monday........................5 miles (easy)............................<strong>5.5 miles</strong> with 3.5 easy </p>
<p>Tuesday.......................3 miles (easy)............................<strong>5.0 miles</strong> with 3.0 easy</p>
<p>Wednesday..................4 miles (easy, with strides)........<strong>6.0</strong> miles at warm up pace with 5*100m strdes</p>
<p>Thursday......................Travel</p>
<p>Friday..........................10,000 meters on the track at the Empire State Masters' Games in Buffalo (7 miles total)</p>
<p>....................................2.0 kg Discus Throw, also at the ESMG in Buffalo </p>
<p>Saturday......................Rest or Recovery</p>
<p>Sunday........................Rest or Recovery.......................<strong>4.0</strong> miles recovery.</p>
<p> </p>
<p>Total............................18 - 20 miles</p>
<p>Execution.....................27.5 miles</p>
 

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<p>Thanks for taking over, Econo!</p>
<p> </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">
<div>
<p>I'm sure the flora and fauna beside the trail  is amazing.  I'm just too clumsy to take my eyes off the roots and rocks.  So, mostly I see a lot of poison ivy. </p>
</div>
</div>
</div>
<p> </p>
<p>Took the words right out of my mouth, Pie!</p>
<p>And I'm mostly thankful that I DON'T see snakes, 'cause I'm 'skeert of snakes!  </p>
<p> </p>
<p>With the foot feeling pretty good, but the AT's not so hot after yesterday's little run <img alt="" src="http://files.kickrunners.com/smilies/confused.gif" title="">, I'm not sure what the week holds.  Will see after tomorrow's tempo test.</p>
<p> </p>
<p>M............. 12 miles bike</p>
<p>T.............. 4.5</p>
<p>W............ 35 minute spin</p>
<p>T............. 6.4</p>
<p>F.............. rest</p>
<p>S............. 2.5</p>
<p>S............. 7.2</p>
<p> </p>
<p>Total:  20.6 miles</p>
 

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<p>Everything grows fast in S. Fla.  It seems like a near-tropical rain forest sometimes.  Everything is green all year around, but especially now during the rainy season.</p>
<p> </p>
<p>Feeling surprisingly good for having grown the mileage each of the past 4 weeks.  Normally I'd be kicking in a cutback week somewhere, but don't feel the need.  Yet.</p>
<p> </p>
<p>Bill</p>
<p> </p>
<table><tbody><tr><td><b>Day</b></td>
<td><b>Plan</b></td>
<td><b>Actual</b></td>
<td><b>Comments/Remarks</b></td>
</tr><tr><td><b> Monday</b></td>
<td> 3 miles slow</td>
<td> 3 miles slow</td>
<td>Recovery run at 10:10 pace</td>
</tr><tr><td><b> Tuesday</b></td>
<td> 7 miles with 3 @ tempo</td>
<td> 7 miles with 3 @ tempo</td>
<td>8:31 overall pace.  Tempos at 8:04, 7:54, 7:49</td>
</tr><tr><td><b> Wednesday</b></td>
<td> 3 to 5 miles easy</td>
<td> 5 miles easy</td>
<td>With 4 striders.  9:40 easy pace.</td>
</tr><tr><td><b> Thursday</b></td>
<td> 9 miles with striders</td>
<td>9 miles with 2 at near-MP</td>
<td>Little energy this morning, so bagged the striders and ran a mile or so near the end at MP.  9:11 overall pace.  Good enough.</td>
</tr><tr><td><b> Friday</b></td>
<td> 3 to 6 miles easy</td>
<td>4 miles GA</td>
<td>
<p>The energy I was missing yesterday I found today.</p>
<p>Last 3 miles at near-MP</p>
</td>
</tr><tr><td><b> Saturday</b></td>
<td> 0 to 3 miles easy</td>
<td> 3 miles slow</td>
<td>Up really early so I could run and still make a 6:34 tee time.  Hacked it around pretty good today.</td>
</tr><tr><td><b> Sunday</b></td>
<td> 15 to 7 miles easy</td>
<td> 15.4 miles slow</td>
<td>A warm one and tough.  9:30 overall pace.</td>
</tr><tr><td><b> Week Total</b></td>
<td><b> </b>40 to 50 miles</td>
<td><b> 46.4 miles</b></td>
<td>Time for a cutback week. The body is tired!</td>
</tr></tbody></table>
 

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<p>Thank you, Econo, and FO for the last couple.</p>
<p> </p>
<p>Things grow like crazy in this rainforest too, and I sometimes have to ask my friend Econo to identify the plants I can't name.</p>
<p>I've seen otters, black bears (twice), raccoons, deer (lotsa deer ... fawna, heh), eagles, hawks.  I've been running by the water lately to try to spot the gray whale that's been hanging out, but no luck so far.  Hope the tourist boats haven't chopped him up.</p>
<p> </p>
<div>Monday:  90' yin</div>
<div>Tuesday: 1hr comfortable - 7.13 miles</div>
<div>Wednesday: 1hr + 6x100m strides - 7 MOH, 90' vinyasa, 13.7 miles cycling</div>
<div>Thursday: 15' warm up + 3 x 10' tempo (about 5 - 8 seconds/k slower than 10km pace) [2' recovery] + 15' cool down - 8.7 miles, avg 7:11 tempo</div>
<div>Friday: 90' vinyasa</div>
<div>Saturday: 1hr easy - 7.7 miles</div>
<div>Sunday: 1hr + 6x100m strides - 90' vinyasa, 7.6 miles and a gray whale sighting!</div>
<div> </div>
<div>Total:  38 miles, 6 hrs yoga</div>
 

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<p>Thanks Econo! I think I am up next for the weekly and need to catch up. Life has been a bit nuttier than usual, but I'll keep up my end of the bargain as promised. I don't know that I see unusual flora and fauna while out on the run, but I see lots of unusual people....Just kidding! Since I tend to run in the early am, I see bears and foxes and various critters out doing their daily grocery shopping before the traffic gets going.</p>
<p> </p>
<p> </p>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">7/19------5-8 easy----<strong style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">7.5 @ 8:10</strong></div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">7/20------8-10----<strong style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">8 @ 7:50 pace</strong> along Delaware River trail </div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">7/21------<strong style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">15 </strong></div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">7/22------<strong style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">30' wu/5x1,000 @6:48 (200)/3x200 (200)/30' cd---10 total</strong></div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">7/23------6-8 easy----<strong style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">9 easy</strong></div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">7/24------8-10-----<strong>8.7 easy</strong> (first 4 with the kiddo)</div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">7/25------20 w/4 @ MP-----<strong>19.7</strong> with a bunch sub MP</div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"> </div>
<div style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"><strong>78.2</strong> for the week</div>
 

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<p>Thanks Econo.</p>
<p> </p>
<p>I have been seeing a lot of Cardinals this year.  Of course it is our state bird!!</p>
<p> </p>
<p>sun-10 miles including a 31:11 5 mile race</p>
<p>mon-9 hilly miles in 64:14...80° and 80% humidity</p>
<p>tue-off</p>
<p>wed-9.25 more hilly miles 67:30...88° and who cares about the humidity when it is that hot!!</p>
<p>thu-6.86 miles in 46:55  another sauna</p>
<p>fri-off</p>
<p>sat-4.75 miles warmup for a 5k race that was cancelled</p>
<p> </p>
<p>39.86 miles</p>
 

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<p>thanks econo.</p>
<p> </p>
<p>i've seen lots of coyotes when i've been out running... see a few near my house, but mostly they're out jogging the neighborhood and bike paths.  and they look like they're in good shape... must be a bumper crop of bunnies this year!</p>
<p> </p>
<p>m: <strong>4 ez</strong></p>
<p>t: <strong>6 w/2x800m tempo</strong></p>
<p>w: <strong>3 treadmill + 14 cycle</strong></p>
<p>t: <strong>3 ez</strong></p>
<p>f: <strong>9.5 + 14 cycle</strong></p>
<p>s: 8 ez / <strong>8mi ez 8:30</strong></p>
<p>s: 16 hard hills + 24 cycle / <strong>12.5mi + 16 cycle</strong></p>
<p> </p>
<p>target: 50 run + 50 cycle / total: <strong>46 run + 44 cycle</strong></p>
 
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