Training June 25 to July 1

Monday AM Trail 5 shakeout w/shannon, 43:06, tot. 5
PM rd. and trail 9 easy, solo, 1:01:46 tot. 9
XT hike up mnt. Watchusett

Tuesday AM trail and rd. 9 in Tewksbury, 1:03:46, strides after tot. 10
PM Trail 5 solo shakeout, 40:50 tot. 5

Wednesday AM 3 w/up couple of strides 2x5k(15:38, 15:54) 3 mins rest, it was very hot I was
hoping to do 3 5k's and that they would be faster but with the heat well this is
what I got. 3 c/down tot. 12
PM 2.5 w/up with gary then 12x15 second hills 2.5 c/down, these went better then
last time but it is still taking more then the jog down to get my heart rate under
120 tot. 7

Thursday Noon rd. 9, 1:03:52, w/ last mile on the track in 4:54, first 34 minutes were with gary
tot. 9
PM duff five mile loop shakeout solo, 37:30 tot. 5

Friday AM rd and track 10 mile, 1:06:11, 9 on roads easy w/ Tim, 1:01:16, last mile on track
solo in 4:54 tot. 10
PM Trail 5 solo shakeout in tewks, 37:47 tot. 5

Saturday AM4.5 w/up, 36:01, some strides and a 200 in 35s., then 4 miles on track in 19:29,
breeze and warm but neither was bad enough to be a factor. very disappointing
wanted to go 10k, splits (3:01.7, 6:02.3, 9:04.3, 12:07.o, 15:11.5, 18:15.9) 4.5
c/down with last mile in 5:03 (rolling terrain) tot. 13
PM trail 6+ shakeout w/ shannon in Wendell state forest, horse flys were awful, 49:18
tot. 6+

Sunday PM rd and trail easy 23, 2:39:17, in tewks tot. 23

Summary 119 miles for the week, two shitty workouts, not real happy with this week. I'm going to back off the volume and drop the hard last miles this week and run two races the john carson 2 mile in chelmsford on the 4th(Wednesday), i'm hoping to run close to the cr and win. Then the Boilermaker 15k in Utica on the 8th(Sunday) I'd really like to run 45 flat or better and be the top American there. So high hopes for the week we'll see how it turns out.

Quotes of the week "In reading the lives of great men, I found that the first victory they won was over themselves... self-discipline with all of them came first."
Harry S. Truman

"I've said many a time that I think the Un-American Activities Committee in the House of Representatives was the most un-American thing in America!"
Harry S. Truman