Friday, July 29, 2011

July Training


Again WOW is pretty much how my training has been going. Well I'm back to fitness from 2 years ago and it's just the right time to have a good build up for this fall and going into the Olympic Trials in January.

Last couple of weeks...

20 x 400m avg. 66 seconds.

10k tempo/race ran 31.02
next day/sunday 16mile progressive long run- total 1.31- last 3 miles 5.30, 5.38, 5.18

tuesday- 6x mile with Cody Hill and David "Greenhorn" Marino help. avg. 4.43 per mile

friday/today- 6 mile progressive tempo- fast first mile 4.59, 5.08, 5.04, 5.03, 4.58, 4.46

feeling very good today after the workout and ready for more! my next races looks like sept. 5th Park to Park 10miler Denver, CO, sept 17th The Great Cow Harbor 10k Northport, NY, Oct. 3rd USATF 10 Mile Championships in Minneapolis, MN.

I know for a fact that i'm going to be extremely ready them and it will be a lot of fun seeing what I can do in them.

Oh yeah, it's nice to hear Paul Michaels is back in colorado and i know that Banana Hands Hayfer is back running and Aucencio is back racing this past weekend at the classic 10k! Plus, American Distance Project is starting to really form now with Scott Simmons being in town for a couple of weeks. We now have Chris Barnicle, Renee and Austin Baillie that are moved into town for the group. More to come about the group the closer we get to Oct....


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