Weekly Summaries 7/21 - 7/27

Weekly Summary July 21 - 27

Training Log

Monday - 4.34 miles 8:45 pace

Monday morning i got a 4 mile run in first thing in the morning. My legs were still very sore from Saturday’s 20 miler but the training planned just called for 4 so I knew i could get it done. I was excited because this was my first run in my new Nike’s. I think i am going to like them; they feel very light. I think they would be great for the treadmill and the road. After i got back i officially signed up for the Nebraska State Fair Marathon on August 23rd. I am now “officially” registered.

Tuesday - 10.0 miles - 8:03 pace

Tuesday was our 2nd week in a row of our 5 miles @ 5:00 group. Today i needed to do 10 so the group was ok with that. (the other 2 in our group are on bikes). I wanted negative splits the entire run but a few too fast too early miles made that more and more difficult as i approached the end. It was still ag great workout on a hot nebraska day.

1	1.00MI	8:40	8'39"/MI
2	1.00MI	8:16	8'15"/MI
3	1.00MI	8:11	8'09"/MI
4	0.99MI	7:48	7'50"/MI
5	1.00MI	7:40	7'37"/MI
6	1.00MI	7:39	7'37"/MI
7	0.99MI	7:27	7'30"/MI
8	1.00MI	7:34	7'33"/MI
9	1.00MI	8:52	8'51"/MI
10	0.99MI	8:17	8'17"/MI

Wednesday 7.0 miles - 8:44 pace

The morning for me has proven to be the hardest time for me to run. My legs are not loosened up yet & it take a while for that to happen. I needed to get my run in early though because I flew out to Indianapolis that day. On the flight out I began reading the book 26.2 miles to boston. It is very inspiring & a great read; i am about halfway thru it.

Thursday 5.2 miles - 8:09 pace

Well we were suppose to land in Indy Wed night but because of weather in Denver we had to sleep in the airport in Chicago. We caught the first flight Thursday morning and got to Indy around 8:00. I almost immediately starting looking for trails on my phone so i could check out the city :)  I could tell right away that I was going to love this city for running. The river that runs thru downtown has bike/running trails on each side. There were people on them all the time providing a nice safe feeling. Sometimes being alone on a trail is the greatest feeling but in a new big city it’s not one of my favorite feelings.

Friday - 10.0 miles - 7:59 pace

When i was out on my run on Thursday I saw this trail called White River Trail. it was a side trail off the big, popular one. It ran down closer to the river & was in an area filled with trees. This 10 mile run was probably my favorite in Indy. I was past the newness of the city so i wasn’t stopping to take my phone out and snap photos anymore. I was able to run it; enjoy it & get a great set of miles in. Thank you Indy!

Saturday

Saturday afternoon we flew back to Nebraska. I knew i needed to get up & get my run in early. I didnt have a lot of time to be out exploring so i made it a quick run. My legs remained tight thru most of this run. I wish i knew something to do to loosen them up more for morning runs.

Sunday

Sunday was suppose to be my rest day but Saturday called for 13.1 and I only got 4.5 in on that day. I set out for 10 miler at the park near our house, Hall County Park. I wanted to maintain 8 min/mile pace throughout the run and was able to do that. This was a nice run on a hot day in the afternoon that made me feel more confident for the marathon in August. Peek week begins on Monday!

LAPS	DISTANCE	DURATION	AVG PACE
1	1.00MI	8:08	8'06"/MI
2	1.00MI	8:14	8'13"/MI
3	1.00MI	8:17	8'16"/MI
4	0.99MI	7:41	7'41"/MI
5	1.00MI	7:40	7'39"/MI
6	0.99MI	8:01	8'01"/MI
7	0.99MI	7:56	7'56"/MI
8	0.99MI	7:53	7'53"/MI
9	1.00MI	7:57	7'56"/MI
10	0.99MI	8:10	8'10"/MI

Total Weekly Miles - 56.2

Training Plan Miles -44

Weekly Pace - 8:12

Next Week: - PEEK WEEK!

Monday  - 5

Tuesday  - 12

Wednesday - 8

Thursday -  5

Friday  - 5

Saturday - 22

Sunday - 0

Total miles 57

3 Weeks till the Marathon!!