Sunday 061409

14 miles.  Started real easy (8:30) pace and slowly built.  After four miles in 32 min, upped to 6:45 pace on flat, then 7-7:30 on the climb out of Stearn Lake back to the house.  HR averaged 165 over the last 9 of the run, with the last mile jogged in 7:30..  Total time was 1:42.   Not a bad run, but not a great one either.  It was nice to be out in the morning but I could not sink into a groove where I felt I could really roll it up.  It was pretty  humid.  TZ asked me why I was so wet when I got home … guess they are not used to seeing that.  RHR when I woke up this AM was 43.

Week in review

• M – 6 miles, 48 minutes
• T –14.5 miles, Flagstaff, Green, 142 min
• W – 7.5 miles, 60 min
• R – AM –5 miles, 40 min, PM 9 miles, 74 min
• F – 13 miles, Flagstaff, 100 min
• Sa – 7 miles, 55 min
• Su –    14 miles, 102  minutes,

• 621 minutes on week.  75 miles on week over 8 runs.  148 miles on June, 1184 minutes.  1505 miles on year, 12685 minutes.

• On whole a fair week.  I feel I need to continue to improve on making my hard days even harder (mostly in distance) and my easier days much easier (maybe even taking them off)… Nice that I was able to increase the overall volume to just over 10 hours (the Tuesday night excursion, a rare event – helped).  Next week’s  tentative plan below.  Mileage next week will drop as I prepare and travel to Mount Washington.  I am getting a bit geeked about this race!

• M -easy 5-7 miles
• T – long run  building effort over last hour.  Like to get 15-17 miles, ideally with the last pitch up hill.
• W – easy 8-10  miles
• Th – easy 5-7 miles
• F – travel – rest day
• Sa – Mount Washington
• Sun – travel – rest day – 5 – 7 miles if possible
• Spent the afternoon at the Rockies game.  We not only had a rain delay – we had a TORNADO WARNING.   These shots were at 3 in the afternoon.  It got dark enough that they put the lights on!
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• Anyway, KZ’s singing group was there for singing of the National Anthem.  Some lousy Dad video.