Training 8/24 to 8/30

Monday 8/24: 10 miles in 73 minutes

Last three minutes of this run was a pickup down to 5:10 pace.

Tuesday 8/25: 12 miles in 76 minutes

25 minutes of warm up. 7 laps at 77 second pace, 2 :30 rest 4 laps as 77, 87, 77, 87, then 90 seconds rest. 6 laps at 77 second pace, 2:30 rest, 3 laps as 77,87,77, then 90 seconds rest. 5 laps at 77 second pace. 16 minutes cool down. Felt pretty good during this workout. Hit all goal time and felt pretty comfortable doing it.

Wednesday 8/26: 8 miles in 61 minutes

Thursday 8/27: 13.5 miles in 90 minutes

Ran easy for 30 minutes then started a set of 1 minute pick ups with 1 minute rest. Did 18 pick ups. Felt pretty good.

Friday 8/28: 9 miles in 68 minutes

Easy run. Flew to Miami later that night for a long weekend at Miami Beach.

Saturday 8/29: 20.5 miles in 2 hours 34 minutes

Got up a bit early and went out for a run along Miami Beach with Seth Williams. It was already way hot and humid. Kept Seth as company for the first 8 miles then I was on my own. This run was pretty rough with no protection from the sun. The only thing that saved me was water fountains and showers along the board walk. Got it done....but I was toast at the end. So glad I don't have to run in those conditions at home.

Sunday 8/30: 8 miles in 61 minutes

Started my run with Seth and Heather, they turned back after a few miles. I don't blame them....its way to hot for this running stuff. Struggled through another hot humid run along the board walk. Went out exploring Miami Beach later that night....its a crazy place!

Totals: 81 miles

Another very good week of running, in fact I have actually put together a very good month of running. I just need to keep up the good work. Next "race" will be Run to The Rock on September 12th. This is a small local road race back in my hometown of Plymouth Mass. This will probably be run as some sort of marathon workout.

NOTE: Check out and attend if you can the Atkinson Road Race this Thursday September 3rd. This race will benefit among other great things Mark Kimball, a local runner and teammate of mine who was hit my a car while running on June 10th. Please read this article about his accident and recovery. Please encourage anyone you know to go and race this Thursday in Atkinson NH.