Week of May 14th – May 20th, 2007

Monday 5/14
AM- Ryan and I ran the 4-mile loop in 30 minutes or so. Campbell mesa loop.
PM- Ran from the track towards Soldiers Loop for 50 min, out and back. Back at the track I ran 5 x 150m HARD. Then 10 minutes cooldown on the grass.
12.5 miles

Tuesday 5/15
AM – 25 min up. I worked out with Ryan – 10 x 400m in 62 with 75 sec R. We took 4 min break after the first 6. Most of the 400s were in 61-62, last few in 61, 59.
PM – 30 minute run around the neighborhood by myself
12.5 miles

Wednesday 5/16
AM – 32 minutes up at the Snow Bowl. Nice and easy run with Ryan.
3.5 miles
PM – We met up with Bernard Lagat at his house and ran what was supposed to be 10 miles at 6 min pace. The first mile was 6:30, but we were 12:00 at 2 miles, which sort of set the tempo for the rest of the run. I finished with Bernard in 55:40 (5:32 miles) and Ryan was 57:00.
13.5 miles

Thursday 5/17
AM – 42 minutes, 3 loops around Buffalo Park with Ryan, cruising.
PM – 35 minutes easy around the neighborhood, before going to get a massage
11.5 miles

Friday 5/18
AM- Track Workout - Flagstaff. I was supposed to run 6 x1000m in 2:45 with 3 min R, 10 min R, 3 x 300 in 43 with 100m jog R. It was hard right off the get go. 2:46, 2:47, then changed into spikes, 2:46, then pushed the rest to 3:30, then 2:47, 2:48, and for the final one pushed the R to 4 min, 2:44. 12 min R, then 3 x 300m in 43.08, 43.7, 42.7, 2 min R. Then 20 min cooldown. 9.5 miles
PM – 30 minutes – 4 miles easy around the house.
13.5 miles

Saturday 5/19
AM - Ryan and I ran all three of the loops near our house this morning. I felt good so I was pushing it a little bit.
PM - In the evening I ran 25 minutes by myself from the house
14.5 miles

Sunday 5/20
This morning we met Mike Smith, Ryan Shay, Fasil Bisuneh, and some others down at A-1 mountain road. We ran 7.5 miles out on the dirt road, gradually going uphill. Probably 6:20 for the first have and then 5:30’s on the way back. 1:31 for 15 miles or so and then ran a mile in 7 min to cool down. I felt great today.
16 miles

Week Total – 94 miles