Week ending 9/18/11

Mon 9/12/11 late am 62 easy and steady minutes (8 miles) out in 32 back in 30....right ankle a bit funky after yesterday's 27 miler, I think it was the rolling speed bumps that did it. When I was playing wiffle ball I couldn't move to field the ball tonight but as I type everything is fine.

Tues 9/13/11 am 30 very slow minutes to warmup (3.5 miles) 8 x 400 (measured .25 Garmin) uphill for first half 86/86/84/84/85/84/82/82 full 400 recovery (4.0 miles) 23 minute warmdown (2.5 miles) 10 miles

Wed 9/14/11 noon 67:46 steady effort (9 miles)

Thur 9/15/11 late pm 64:06 finished up in light rain..(8.5 miles)

Fri 9/16/11 pm River 10 miles with Jim Johnson. 79 minutes.

Sat 9/17/11 wanted to get out but never did (0 miles)

Sun 9/18/11 am 3.5 mile warmup before 10k (lone gull 10k)/ 1/2 mile jog to start / 10 k (35:00) 9th OA 5th master PR as a master splits 531/1102 (531)/ 1633 (531)/ 5k in 17:11 / 22:21 (548)/ 2806 (545)/ 3351 (545)/ 35:00 (1:08)/ 3 mile warmdown 13 miles 58 miles for the week in 6 days