Week of August 8th - 14th, 2005

Monday 8/8
11am – this morning I ran 55 minutes pretty easy from Mom’s house to the trails around the island. I found some pretty nice trails, but not too long in the forest near the house. My quads felt very sore today after yesterday’s long run. The afternoon I drove to pick up Jessica, and then in the evening I ran 15 minutes and did 4 really hard sprints for 30 seconds in my trainers.
11.5 miles

Tuesday 8/9
9pm – Tonight I ran another long workout here at the track in Montreal under the lights. It was much windier than on Saturday, maybe 3.5-4.0 constant wind. I ran 22 x 400m in 65 with 1 min R. Most of the intervals were right around 64.1 – 64.3. I felt very good and maybe should have continued to 24-25, but my right calf started to tighten up a little and my right foot was blistering again. On top of that and the wind, I said that was about enough and dropped a 61 to finish. Felt great.
11 miles

Wednesday 8/10
9pm – Tonight I ran 70 minutes pretty easy after dinner from the house in Montreal along the bike path into Verdun and back. I felt very good and was thinking about going longer, but Vig told me not to and I also had some GI issues from running so soon after dinner.
10.5 miles

Thursday 8/11
11am – Jessica and I drove to Mt. Royal Park, where I ran 45 minutes up and down the mountain on the wide bike path
7pm – I ran another 40 minutes tonight at a pretty decent clip around the island and I felt very good
13.5 miles

Friday 8/12
9pm – After driving Jessica to the Albany airport, I got back the house and slept a couple of hours before going to the track. I ran a pretty short, but tough workout tonight. I ran 3 sets of 1x1000m in 2:35, 45 secs R, the 4 x 200m in 30, with 30 secs R. The recovery between sets was 4 minutes jog. I felt pretty good tonight, although it was raining pretty hard at times.
10 miles
Saturday 8/13
11am – Today was a pretty easy recovery day. I ran 30 minutes in the morning and then 30 minutes in the evening here on nuns island.
9 miles

Sunday 8/14
8am – Before getting on the train to Toronto (for the plane to Dublin) I ran in from the house in Montreal across the river and back and then on the trails around the island for 90 minutes. I felt very strong and was slowly picking it up as the run progressed. Long day and night ahead.
14.5 miles

Week Total – 80 miles