Just Keep Runnin'

9.75 1:11:16 164/180 Track for 3x1.5

1.875 14:35.4 145 wu

0.25 1:59.6 148

1.5 9:56.3 170 (6:38 pace)

0.5 3:59.2 162 rest

1.5 9:56.2 175

0.5 3:58.1 167 rest

1.5 9:55.2 175

0.25 1:57.1 172

1.875 14:58.6 164 cd with 3 strides (2,2, and 4 telephone poles) 

8.1 1:08:26 148/156 Logan River Trail - Easy.  Tried to keep HR at or below 151.

1.0 8:47.1 142

0.76 6:58.8 146

1.04 9:50.6 148

1.25 11:40.7 148 - turnaround

1.25 9:53.5 147

1.04 7:43.0 150

0.76 5:56.9 150

1.0 7:36.1 151 

8.0 1:04:21 151/174 Easy - Aerobic Fitness Test.  Warm up, then 4 miles at 151 hr.  10 strides on the way home.

1.875 14:48.5 145

7:56.6 151

8:08.9 151

8:17.0 151

8:13.0 151

0.25 2:05.0 151

1.875 14:52.1 158  

I don't know that it makes much difference, but it was pretty warm (after the clouds stuck around for the night) this morning.  I didn't notice that I felt any different... 

10.0 1:26:45 149/159 Logan River Trail

1.0 8:48.2 143

0.76 7:04.5 150

1.04 10:00.5 152

1.25 11:50.0 148

0.95 8:26.9 148 - turn around

0.95 8:29.2 147

1.25 9:59.8 146 

1.04 7:47.9 150

0.76 6:15.6 152

1.0 8:02.4 153

Got a late start, the sun was up before me. 

13.875 1:42:46 164/171 To TOU 19 mile mark - run to finish then home.  Run was supposed to be 13 miles with a pace of 7:26. Actual pace 7:24.25.

7:18.2 157

6:59.0 164

7:13.3 167

7:02.5 165

0.25 1:52.1 169

7:12.1 166 - 20 to 19

0.2 1:23.8 163 - missed the mark, turned around and found 19...

7:27.1 166 - 19 to 20

7:11.5 165 - 20 to 21

7:37.9 164 - 21 to 22

7:38.2 163 - 22 to 23

7:20.3 159 - 23 to 24 - Ryan's Place Park has a RESTROOM!!!

2.2 16:19.5 164 - 24 to 26.2 - never saw the 25 or 26 mile marks

0.14 1:08.0 164 

1.1 9:02.6 162 

This is the most miles that I have run in a single week since October 2008.  Hopefully my knee will me in better shape than it was then.  If it feels good tomorrow, I'll put in a few more miles and have my biggest week ever!  I only need 2.67 miles to equal my previous best.

8.72 1:10:47 150/160 easy West Point paved trail

8:38.0 140

8:32.2 149

8:30.0 151

9:45.1 152 - turn around

0.46 3:42.4 151

0.25 1:59.6 155

0.25 2:01.5 152

0.25 2:02.8 150

0.25 2:01.8 154

0.5 4:01.1 152

0.25 2:03.2 152

0.25 2:00.0 151

0.8 6:47.4 152

1.1 8:42.6 155