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