10 21 to 11 3

mon 10 miles 150p 500c
tues 150c 700c
weds 10 miles first track workout of the year 517 237 239 77 76 76 74 way better than i expected
thurs 200p 600c bowled a 212 and 206 closed it out with 5 strikes in a row. only bad thing was the 135 first game
fri 200p 600c
sat 13 did the vistas run in pisgah 121:58 got my best time in 7 years and only 38 sec off my best. i think i wouldve beaten it but i had a few near wipe outs on the downhills slipping on leaves so i ran them carefully after that. def cost me some time.
sun 7 miles 300p 500c pullups 5 sets of 10
totals 40 miles 1000c 3000c

mon 7 miles 200p 800c
tues 100p 400c
weds 9 miles track workout 8x400, 200 rest 79 78 76 76 75 74 72 70 rough start, felt horrible but kept it goin and started feelin better and ended up where i wanted to be. 100p 400c
thurs 100p 400c
fri 13 miles sap lines at ferencs 300p 1000c
sat 200p 500c
sun 11 miles tried for 60 min for 10 miles on the railbed. i was at 43 min at 7 but struggling bad so i shut it down. 200p 500c curls
totals 40 miles 1200p 4000c

10 7 to 10 19

mon 100p 400c
tues 7 miles
weds 12 miles, 10 in 6137
thurs 100p 400c
fri 300p 1000c
sun 13 (goose pond 12 in 113:53)

tues 4
thurs 11 worked out on the trails and xc course at school. (1.5 mi hard effort w/ huge hill 908, 1 mile on the course 600, 3x800 on the course 248 249 243) a lot harder than it looks. really tough trails and hills
sun 10 with naj and ferenc
didnt lift this week

last few weeks

9 16 to 9 23
16 miles, 700p, 2100c
1 good run goose pond 12 in 116

9 23 to 9 29
30 miles, 1000p, 4000c
1 good run 10 miles with 4 in 2430

9 30 to 10 6
27 miles, 1100p, 4100c
workouts- 9 miles with ferenc 52 min (we called it 9 until today), railbed workout with naj 3x1500 507 445 452, one day record 1100c

9 9 to 9 15

mon 12 miles (railbed 10 in 63) did not expect this. def did not expect to knock out a 540 last mile. i thought id feel tired from the 20 miler 2 days ago but it went away after about 2 miles and i started feeling good. 100p 300c went easy cuz my upper body was tired from lifting a lot last week.
tues 200p 700c dips
weds 300p 1000c pullups 5x12
thurs 200p 700c curls
fri 4 miles 200p 600c incline bench
sat 12 miles planned on 3x1500 on the railbed. faster than last time on the first 2 (531 501) but that was the end of it. hamstring was tight and getting worse as i went faster so i shut it down and ran some trails. really wanted to finish the workout but i did the right thing.
sun 6 miles 300p 600c pullups 4x15
34 miles 1300p 3900c

9 2 to 9 8

mon 16 miles with mc glenn 200p 600c
tues 200p 800c
weds 4 miles 200p 800c pullups 10 12 12 12 10
thurs 3 miles 200p 800c incline bench
fri 4 miles ran kinda fast 200p 800c curls
sat 20 miles 200p 800c
sun 200p 700c pullups 10 12 12 12 12 10
47 miles 1400p 5300c

8 26 to 9 1

mon 200p 600c pullups 5x10
weds 8 miles track workout 400s and 200s 78 78 37 36 36 35 really easy workout but it needed to be easy since its been a long time away from the track. 200p 800c dips incline bench
thurs 300p 1000c curls
fri 3 miles 200p 700c rows
sat 9 miles
sun 200p 500c

8 19 to 8 25

mon 12 miles went back to carrs pond to try to beat my times from last week. i did 1310/611. 200p 600c
tues 200p 600c
weds 7 miles
thurs 9+ miles 200p 1000c incline bench
fri 200p 600c pullups 5 sets of 10
sat 300p 700c curls dips
sun 10+ miles railbed workut 3x1500 536 504 513 a lot faster than last time
totals 40 miles 1100p 3500c