Week of June 11th – June 17th, 2007

Monday 6/11
I waited until Ryan got back from Prefontaine, and that was around 6pm. Drove to Buffalo Park. I ran 20 minutes warmup, an then 8 mile tempo. The splits were 5:15s give or take a few seconds until the last 2, where I went 5:05, 5:00. Then I ran 15 minutes down to the high school track and then 4 x 400 in 60.90, 60.90, 60.5, then 58 flat. Finally I ran 15 minutes to cooldown. Very hard, but actually felt easier than last time I ran this workout a few weeks ago.
16 miles

Tuesday 6/12
AM – 40 minutes from Killian’s house towards Soldiers Loop
PM – not very original, ran the same as the morning
12 miles

Wednesday 6/13
This morning I ran from the house and headed towards Fischer Point. Then I did the loop with the huge hill and came back, after making a wrong turn in the process. Then run ended up going 80 minutes.
12.5 miles

Thursday 6/14
AM – I got up at 4am and drove down to Campe Verde to do a workout. The track is dirt, and was in pretty crappy condition. The workout was 4 x mile with 2 min R. I ran 4:36, 4:36, 4:34, 4:28. I ran 3 miles up and 3 miles down.
PM – I ran 35 minutes easy from the horse track
15 miles

Friday 6/15
AM – We drove from the house and drove up Shultz Pass road up to the Waterline trail. Brian Hanley was here for the night, so the three of us, including Justin ran the Waterline trail. I went 35 minutes out and 31 minutes back (probably sub 6 on the way back). The altitude was from 8000ft to 9000ft. About 10 miles for this run.
PM – I ran 16 minutes from the house to the track, then ran 5 x 150m in spikes pretty hard, then 16 minutes back to the house. Then I did a pretty tough ab/pushup circuit
15 miles

Week of June 4th – June 10th, 2007

Monday 6/4
I decided not to double today since I was still tired from the PM long run last night. In the afternoon I ran 60 minutes from the track, then ran 4 x 200m in 29, 28, 27.5, 26.5. Then I ran 20 minutes easy around the area near the track.
12 miles

Tuesday 6/5
AM – 20 minute warmup. 3 sets of 10 x 200m. First 10 in 30, second 10 in 32, third 10 in 30. It was a tough workout since my legs were a little tired from the all out 200s yesterday. The first two sets were done in flats and then the last set in spikes. Most were within 0.5 seconds of the target. Got through it, last one in 28.5
PM – 30 minute jog on the Arizona trail
14 miles

Wednesday 6/6
The wind today in Flagstaff was out of control. There was a constant wind of 40 mph and gust to 65 mph. I waited till the last minute in the evening and then ran 90 minutes pretty easy from a dirt road in the woods and ran past Fischer Point a mile or so and then came back. Finally saw some elk in the woods.
13.5 miles

Thursday 6/7
AM – I ran 45 minutes on the Campbell Mesa trail. I was running pretty easy, maybe 7 min pace.
PM – I ran 50 minutes from the track with Dan, the first 10 minutes were pretty chill.
13 miles

Friday 6/8
AM – Hard Track Workout. Supposed to be 8 x 1k in 2:45 with 3 min R, 6 min R after 4.
Ran 20 minute warmup. The wind started to pick up big time, maybe 20 mph. I ran the first 2 in flats and then switched to spikes. 2:46, 2:47, 2:47, 2:48, then 6 min R, then 2:49, 2:51, then I got really pissed off, took 4 minutes R, then 2:41 and called it a day. I was hurting after 100m in each interval, crazy.
PM – 30 min steady
14 miles

Saturday 6/9
AM – 40 minutes at Buffalo Park, but went in the back trails
PM – 40 minutes at the horse race park. I just ran 20 minutes out and back.
12 miles

Sunday 6/10
Today I ran 95 minutes from the house. I ran to Old Walnut Canyon Road and out 5 miles until the intersection and back. It was tough back, into the wind and a little uphill.
15.5 miles

Week Total – 94 miles