Air-run’s Running Blog

Mon. Aug 6 - long run - 6 miles @ 48:02
Wed. Aug 8 - track - 1 mile warmup - 8 x 400 @ 1:42 - 1 mile cooldown
Sat. Aug 10 - tempo - 2km warmup - 3 miles @ 23:20 - 1 km cooldown

Mon. Aug 13 - long run - 6 miles @ 47:50
Wed. Aug 15 - track - 1 mile warmup - 8 x 400 @ 1:42 - 1 mile cooldown
Fri. Aug 17 - tempo - 2km warmup - 3 miles @ 23:20 - 1 km cooldown

Mon. Aug 20 - long run - 6 miles @ 47:43 (7:54min/mile)

Wed. July 4 - track - 1 mile warmup - 4 x 400 @ 1:43 - 1 mile cooldown
Sat. July 7 - tempo - 1 mile warmup - 3 miles @ 23:10 - 1 mile cooldown

Mon. July 9 - long run - 6 miles @ 49:01
Wed. July 11 - track - 1 mile warmup - 6 x 400 @ 1:42 - 1 mile cooldown
Sat. July 14 - tempo - 1 mile warmup - 3 miles @ 23:10 - 1 mile cooldown

Mon. July 16 - long run - 6 miles @ 50:42
Wed. July 18 - track - 1 mile warmup - 6 x 400 @ 1:42 - 1 mile cooldown
Sat. July 21 - tempo - 2km warmup - 3 miles @ 23:08 - 1 km cooldown

Mon. July 23 - long run - 6 miles @ 49:01
Wed. July 25 - track - 1 mile warmup - 6 x 400 @ 1:42 - 1 mile cooldown
Fri. July 27 - tempo - 2km warmup - 3 miles @ 23:07 - 1 km cooldown

Mon. July 30 - long run - 6 miles @ 49:01
Tues. July 31 - track - 1 mile warmup - 8 x 400 @ 1:42 - 1 mile cooldown
Fri. Aug 3 - tempo - 2km warmup - 3 miles @ 23:10 - 1 km cooldown

Mon. Aug 6 - long run - 6 miles @48:02

I took the Bloomsday group out and did 5 hills with them. Of course when we got back to the school they were all bragging how easy it was and how much energy they have left. I guess we will find out in a week and a half how much energy they REALLY have!

It seems like forever since I have done any hill training. Well, it was “Bloomsday Wednesday” so I took the kids out to so some hill training. We ran about 1.5 miles to the river valley where there is a nice steep hill. We ran 4 of them which took about 1:45 min each. Since we need to prepare for “Doomsday Hill” I thought we better do some hill work! Before you know it, we will be in Washington doin our thang!

The Bloomsday group headed out and we all pulled some pretty good times for 5 miles. A couple of us in the front came in at 37 min and those at the back were 40 min. Pretty good when you consider the paces ranged from 7:24 min/mile to 8 min/mile. I was impressed with the group. The weather was amazing as well which sure helped! Three more weeks and it will be show time!!