Luke - 7.5

7.5mi, 56:48 (7:34)

Mile loops of 8:00, 7:44, 7:36, 7:27, 7:14, and 6:21.

Steve - 6.65

So begins the short speed phase prescribed by Luke. I did 8x400 with 400 recovery(real slow) between each rep. I did a bunch of strides and drills beforehand. I wasn't sure what pace to run, figuring I would at least try to run faster than 80 for each rep. 2nd rep turned out to be my slowest. I did all of these solo except for the 5th one, which not surprisingly was my fastest. Perhaps I could have run a faster in the early reps, but at the end of the workout my legs didn't have much left. In the last 100 of the final 400 my legs were getting kind of wobbly, so I think did this workout the way I was supposed to...

1.7 mi in 14:34 wup

76 low, 80 high, 79 high, 78 high, 74 low, 74 high, 78 high, 75 high
400x7 rec= 1.75 mi rec
1.2 mi in 12:24 cd

Chris - 5.04

39:29 - 7:50 pace

Those last 11 and 12 miles of the past 3 days were brutal. I'm not sure how I ran a better time than Monday. Going to try and get lots of rest tonight, looking forward to the day off from training - playing basketball with a bunch of guys after work instead!

Holy crap, I saw an Audi R8 during my run! Absolutely made my day. That is the first time I have ever seen one of these things on the road. One of the sweetest cars you will ever lay eyes on in your life....and starting around $115,000 you can have one for yourself!

http://3.bp.blogspot.com/__kjL7rUis08/SDwtS6ktaZI/AAAAAAAABNI/-TY2Dv14XCk/s400/Audi+R8.jpg

More motivation to get my ass in shape: after I told my buddy P-A that I was awesome for doing 12 miles in 3 days, his wife responded by saying, "pshhh I can do that in 2 days".

That sounds like a challenge to me.

Chris - 2.3

19:15 - 8:22 pace

Ran with Darren during lunch. Leisurely pace on the way out; I'm still tired from the lack of sleep and 5 miler yesterday. Booked it pretty good on the way back and finished strong.

splits: 10:35 - 8:39

Steve - 7

65:00 (9:17)

Easy run at Griffith Park. Mostly flat.

Chris - 5.04

40:19 - 7:59.96 pace

I ran more miles today than hours of sleep I got last night. Plan is to run 17ish this week, plus I'm playing basketball after work on Thursday. On a different note, one of my best friends older brother won two Emmy's last night for work he did as part of being a producer/writer on Bold & The Beautiful. Pretty awesome! His name is Adam Dusevoir.

http://www.imdb.com/name/nm1279184/

Luke - 6.5

6.5mi, 47:47 (7:21)

Just an easy run before work.

Luke - 9

9mi, 64:57 (7:13)

1.6-mile loop in 11:46, 1.4-mile loop in 9:46, 8:23 barefoot on grass.

Last week I went up to Seattle and caught a couple Mariner games (they won both) and was otherwise busy, so I barely ran at all. This was my first run back excepting a beer mile on Thursday, so I was expecting to feel out of shape, but I actually felt pretty good. Tomorrow's run will probably feel terrible though. My plan is to run about 40 miles this week, running a 10k next Sunday, and start ramping up the mileage again from there.

Steve - 7.5

61:26

This was a really crappy run. It was supposed to be a 3 mile tempo but I just didn't have anything. I ran the first mile in 7:06 and decided to take it down a few notches and run in the mid 7s for a longer distance instead. I ended up doing 3 additional miles in 22:50 (7:37) and it felt OK. Now I'm gearing up for a bunch of track workouts per Luke's suggestions to get ready for a 5k race in late July.

2.5 mi wup in 22:38

Weekly Mileage Totals, 6/20-6/26

Steve - 39.08 (5)

Luke - 16.75 (3)

Chris - 14.49 (4)

Zack - 1 (1)

Chris - 5.04

40:23 - 8:00 pace

First time I've run over 5 miles since April 1st. Felt pretty good I'd say. My left achilles/lower calf was bothering me for a bit, and then my knee started tweaking a little at the end, but I was able to maintain a good pace throughout and finish strong up the hill to my house! Perfect weather - ran right as the sun was setting.

Steve - 9.03

77:17 (8:34)

Half street, half dirt route near my house. I added in a few loops (6:48, 6:24) on my hill that goes out-and-back to the beach. Closed out a near 40 mile week. Felt much better after a day off from running on Friday.

Steve - 6.45

55:55 (8:40)

3 loops around Silver Lake Reservoir. Not feeling great on this run after a pretty tough track workout yesterday.

Luke - 1

Beer Mile, 6:46.

Chris - 4.2

33:03 - 7:52 pace

Nine miles in 3 days! Maybe I'm in better shape than I thought. Pretty hot during my run, about 80*. They moved the 'Under Construction' area on the path, so I still had to climb over some stuff to continue on. Back was hurting last night, but is feeling better today. I'm going to take tomorrow off and do a 4-5 miler on Saturday. Also, USA vs Ghana @ 11:30am PT on Saturday morning! I'll be watching the game at work. Should be a good one! Hope you all are having a good week.

splits: 17:18 - 15:44

Zack - 1.0 +recent breakthroughs

Beer mile at South Eugene: 8:41 (74 sec PR from the last one)

Epic racing from Luke (6:46) and my buddy Dave (7:21). Both PRs as well.

Speaking of PRs, I was able to run the Datalogic 5km last Saturday in 17:48 (5:44/mi)!!
8th place/69. It was certainly a very competitive race for the small field. Two were <15 min and a few others were close by since a small cash prize was involved.

Splits were 5:46, 5:45, 6:15 (1.1 mi, 5:41/mi!).

I was a bit worried about breaking 18 after the first mile, I was hoping to get some time in the bank and be in the 5:30s. But I kept a steady pace with Dave pacing me well from about 200m in the race until just before the end (where he stepped off the course, pacing duties completed). I managed to actually have a kick towards the end and was very happy for the PR. I have been lazy about posting but have managed 16 days in a row of running with weeks of 46, 46, and looking to be >50 this week.

This week also included an epic trail run from our house on Hilyard to the top of Spencer's Butte. 13 miles, 1 hr 44 min, 1600' climb in 3 miles in the middle of the run!

I also love the summer weather that has finally hit Eugene! Cheers, happy World Cup viewing this weekend.

Chris - 3

22:12 - 7:24 pace

I was originally planning to do ~4 miles on Tue, Thurs, Sat, but since it got cut short yesterday I decided to go again today. I also decided to jump the 'Under Construction' plastic fence and continue on down the path, since no one was there. My knee/hip hasn't been bothering me at all lately, which is awesome. Unfortunately, even though I thought my back injury was going away after I played 18 holes Sunday and it felt fine....I woke up this morning to a very tight and tender lower left back. But whatever, USA WON!!!!!! If you haven't watched the highlights yet, see below.

http://soccernet.espn.go.com/report?id=264048&cc=5901&ver=us

Steve - 6.78

Track with the Flyers. Workout called for 4-5 1200s with 400 recovery in between each. I wanted to run them in about 6 minute mile pace and was able to do that for the most part. Long intervals like this are never fun, but I had a good group to run with. Made sure the effort was comfortably hard and I never quite crossed over into pushing. After I did 4, I decided to do some 200s for some speed. Just tried to keep a smooth effort and ran all in the 36s comfortably.

1.39 mi wup in 12:51
4x1200 w/400 rec (4:29, 4:34, 4:30, 4:31)
1200m total rec
36 low, 36 high, 36 high
1.26 mi bf 13:18 cd

Chris - 2.25

18:09 - 8:04 pace

I was planning on doing 4.2 today, but the path was closed off so I had to turn around. I played 27 holes of golf this weekend, so I was too tired to get any running in unfortunately. I'm starting to really get the bug again now that it's getting warmer; after I got to work I was really looking forward to getting out on my run. It looks like I may not be able to progress my weekly mileage as quickly as I had hoped, but my goal is just to steadily increase my mileage every week and before ya know it I'll be back up between 20-30 every week! I miss my Magneto run...

splits: 9:29 - 8:40

Steve - 8.75

81:07 (9:16)

Hilly run up to Mt. Hollywood at Griffith Park. I worked the pace a bit more than usual and we closed the final 3ish downhill miles at a solid 8:30 pace and faster with a final mile probably under 8. Legs felt pretty good one day removed from the 10k. I'm starting to round into pretty good shape. I have an ambitious goal of breaking 19 in a few weeks in Colorado and then getting down into the low 18s in late July.

Luke - 8

8mi, 56:21 (7:02)

1.6-mile loop in 11:49, 1.4-mile loop in 9:27. Accel throughout, last 1.5 miles in 9:09. So much crap to do today, I really didn't have time to do this run. Whatever.

Luke - 7.75

7.75mi, 60:16 (7:46)

Relentless Hills with Zack and Dave. Felt good.

Steve - 8.07

It was crazy hot for the 10k. Probably high 80s, low 90s once the race got underway at 9am. I wasn't feeling great when I towed the line and to make a long story short, I didn't run that well. 40:39, 8 seconds slower than 3 weeks ago. I just didn't have the strength in the final 10 minutes to close hard. Next up is a 5k on July 4th at altitude in Colorado. Looking to go under 19.

1.2 mi wup in 12:03
10k in 40:39 (2mi at 13:15, 6mi at 39:52, final .2mi in 1.10)
.67 mi cd in 7:01

Weekly Mileage Totals, 6/13-6/19

Luke - 51.5 (6)

Steve - 36.9 (5)

Chris - 10.67 (3)

Zack - 7.5 (1)

Luke - 11

11mi, 89:42 (8:09)

After drinking a bunch between noon and 3pm, went on a drunkish run with Zack and his friend Dave who is in town for about a week...they did 4.25 and I was going to add Rexius onto that but I also added Fox Hollow because I am a moron. Stomach was going crazy from the beer and the whole second half really hurt. Got back just in time to go to work for 12 hours.

Steve - 8

Ran later in the day than I would have preferred, but got in some much needed mileage at MB trail.

Luke - 8.75

8.75mi, 65:33 (7:29)

Fox Hollow run, with a new PR of 7:13 on the uphill. 6:51 down, 7:15 pace on the way back.

Chris - 4.2

35:00 - 8:20 pace

Nice leisurely pace with Darren during lunch. My left hammy is a little sore, and I want to get in another run tomorrow after I play golf, so I didn't want to push it very much. We did sprint/race at the end in the parking lot though.

splits: 18:13 - 16:47

Luke - 7

7mi, 52:09 (7:27)

1.4-mile loop in 10:17. The usual grass field was being reseeded, so we went to a shorter but equally nice grass field for a mile and a half barefoot.

Steve - 7.25

60:14 (8:18)

3 loops(~2.15 mi each) and change around Silver Lake Reservoir. Felt pretty good. I'm racing a 10k on Sunday and hope to finally crack 40.

19:09, 17:24, 17:10

Steve - 7.65

Mile time trial with the Flyers. Left work late and only had time for a quick warmup. Did about a mile and then a series of striders just in time for the beginning of the trial. I was shooting for a 5:30, which is like 4 82.5s. I wanted to run right at 83 for the first lap. I was right under it, hitting 82 for my first 400. I took the lead of my group at that point as I felt the pace was starting to lag. A lot of the fast guys weren't there this week, so there was only one guy about 5-10 sec ahead. Running in the lead was tough and I fell off pace in the second lap, 84. I felt like the group behind me was losing ground on me as well. The third lap always sucks and for me it was no different. I didn't need to look at my watch to see I had slowed significantly. Legs were starting to burn a bit, but crossing the 1200m point gave me a bit of a boost. I felt footsteps behind me as we rounded the first turn and one guy caught me and passed me as we approached the final 200. I put together one final push and hit the line in 5:37, a 84 final lap. Not too bad. I was pretty happy with it. The guy who passed me thanked for me setting the pace and said he thought I would catch him. Wasn't in the cards for me on this day. After a short 400 recovery, I towed the line for a set of 3 1600s. It was tough with only a few minutes of recovery. My first 400 was like 1:37, but I picked it up and ran a respectable 6:17. I was feeling it pretty bad by the time I had to do the second one, but I had enough gas in the tank to run 6:19 without killing myself. Third one was pretty brutal and I clocked a 6:30. Not good that I slowed down, but considering it was a pretty tough workout with the TT, it's ok.

1mi wup in 9:00
1mi (1609m) in 5:37 (82, 84, 87, 84)
3x1600 w/400 rec (6:17, 6:19, 6:30)
1.9 mi cd in19:55

Chris - 3

22:08 - 7:22

Did the shorter route today because we were having BBQ lunch outside in the parking lot between 10:30 and 1:30. My coworkers Jeff and Matt were doing 2.3, so I decided to run with them until the light by the Burgerville, and then take off and try to catch them on the way back. Jeff kept pace with me to their turnaround point. I misjudged a bit; they beat me by about 30 seconds. It was fun to try though! Unfortunately it left me with little energy to play basketball tonight. And the Hawaiian food was YUMMY.

Luke - 5.75

30min warmup, 6x400m, 60s rest: 77, 76, 77, 75, 77, 76.

Felt really easy to do these on 5k current goal pace. Resisted the urge to do the last one super fast.

Luke - 8

8mi, 1 hour (7:30)

1.6-mile loop in 12:06, 1.4-mile loop in 10:17.

Steve - 6.5

60:14 (9:15)

Griffith Park hills and such. I never know the distance for these runs. I dont know how you guys know the distance of your runs on hills and trails. Anyway, it was pretty slow. Was reading this forum on LetsRun the other day and thought I would share it with the group since it probably happens to all of us...

Chris - 3.47

25:46 - 7:25 pace

I decided I'm getting a little tired of running the same route during lunch at work, so I ran my little hilly out & back after I got home today. Knee felt pretty good! Although I finally figured out I got a slight bone bruise on the underside of my knee when I was playing basketball, so that's been a little sore at the start of runs. I'm also trying to make myself do crunches after runs now. It'd be nice to have a good 4-6 pack when I start doing all my runs shirtless in the summer heat...

Zack - 7.5 (+45 miles on the bike)

AM: 45 miles on the bike, rolling hills and a stiff headwind coming back the last 10 miles. Felt fine until about mile 38ish then started fading rapidly. Also flatted getting back into West Eugene, fixed in about 5 min and back rolling along..but still rather annoying. I ended up with a nice cycling jersey tanline, haha.

PM: 7.5 miles 56:17 (7:30)

After lots of food and a nap, I headed out for an evening run. My legs were very tired from the ride, especially the quads, yet my stride was relatively smooth. Ran to Alton Baker and continued on past Autzen to Erin's at Chase Village, wanted a running partner for a few miles but she wasn't home. So I headed back and rounded the 1.4 mile loop on Pre's in 10:48, ran 0.6 miles barefoot, and headed home. Epic training day and lots of sunshine.

Luke - 11

11mi, 85:54 (7:48)

Fox Hollow, but did the hill twice. Youch. 8:48 up, 6:32 down, 8:35 up, 7:07 down. 7:20 pace on the bark on the way back. 77º, which is super-hot to me, and windy. Dead now.

Steve - 7.5

60:25 (8:03)

Tempo run on MB trail. Put off running til late in the afternoon cuz I was watching World Cup and being lazy. Weather was nice and cool. Much cooler than the scorching Eugene weather of Luke's run. Did the same 3 miles a bit faster than last week. It's always slow cuz of the terrain, but I got under 21. If I had to guess, I would say it's worth about 10-15 seconds per mile compared to running on the track/road. Luke, any thoughts?

2 mi wup in 17:34
3 mi tempo in 20:56 (7:03, 6:55, 6:58)
2.5 cd in 21:55

Weekly Mileage Totals, 6/6-6/12

Luke - 52 (7)

Zack - 46.5 (6)

Steve - 34.73 (5)

Chris - 9.4 (3)

Zack - 7.5

7.5 miles 57:40 (7:41)

Evening run on the bark, gorgeous day. Probably 75F and sunny. Ran 3.5 on Rexius (7:44, 7:40, 7:21, 3:35 (0.5)) cruised back to Adidas and ran an additional mile loop in 7:33. A bit hungover from the previous night, I am certainly way out of drinking shape..and that is okay with me!

46.5 miles on the week even with a day off! Finals week wrecked my sleep schedule and I still had some quality runs. I'll take it.

Chris - 3

23:41 - 7:53

Ran with my coworker Matt during lunch @ work under the warm sun. Went slow with him the first half, and after we stopped to stretch on the turnaround a cute girls in short black spandex shorts passed us, so I decided to speed it up a bit on the way back ;). Could this be the start of the warm weather of summer, FINALLY?!?

splits: 13:10 - 10:31

Luke - 9.5

9.5mi, 72:33 (7:38)

Wore my new shoes for the first time...they are super light! Also wore no shirt, as today is the hottest day of the year so far. Ran on the bike path; 37:25 out, 35:08 back.

Steve - 6.5

53:03 (8:10)

I wanted to run for like 10 miles to get in a proper long run but my knee was hurting and I was short on time again. We were heading out to get some German beer at a Venice hotspot and I was lazy as usual and didn't run in the morning. Ran on half street, half sand/dirt near the airport. I pushed the pace a bit more than usual for a run like this to make up for not running as long. I didn't hit 40 miles this week as I wanted, but oh well.

Zack - 9.5

9.5 miles 75:16 (7:55)
This "Swede Johnson" set is no joke, however it was fitting on my last day as a first year graduate student. This was certainly my biggest set of short intervals ever. I am excited about the upcoming summer months here in Eugene. The plan is to keep up the consistency, run tons of miles in the hot sun, and smash some PRs as a bonus. Running a 5km next Saturday and want to go sub 18 min!

Luke covered the explanation of this lengthy but fun track workout. I wanted to keep a pace I could hold throughout. I settled on roughly 80 sec 400 pace throughout going off of perceived effort (400s a little slower, 300s right on, and 200s a touch faster).

83, 59, 37, 60
82, 60, 38, 59
83, 60, 37, 59
83, 58, 37, 58
80

Luke - 9.5

Swede Johnsons!

For an explanation of this workout, go here. My splits:

81, 58, 37, 57

78, 57, 37, 55

77, 56, 36, 54

78, 55, 36, 55

74

Always a tough workout, but I feel good now.

Zack - 7

7 miles 55:43 (7:57)
Pre's Trail short loop + 1.5 miles barefoot, easy run.

Steve - 7

64:01 (9:09)

Ran along some flat trail in Griffith Park. There are tons of miles of trail to explore. Usually with my running buddies we do hills, but I just explored the flat trails. I wanted to see how long it went but I was going for like 30 minutes and there was no end in sight, so I had to turn back because I wanted to do only an hour. Knee and hip were aching from yesterday's speed work. Still sore a day later.

Luke - 7.5

7.5mi, 56:18 (7:30)

1.4-mile loop in 11:00, then 11:19 barefoot on the grass. On the way back, stopped by the track meet and they let us in without tickets because it was the last event of the night, the Men's 10k. Samuel Chelanga dominated.

Steve - 5.98

800 in 2:28:38 (70, 78)

I did about a mile warmup and 10 or so striders. I wanted to warm up a bit more but I was trying to find someone to rabbit the second lap of my 800. The group was doing 400s, so I was trying to find someone to wait for me to come through for my second lap and then run a low 70s 400. Finally I came up with having a guy(who was running low 80s) start his 400 when I was about 50 meters away. I hit the first 200 in about 34 and was feeling pretty good. Second 200 didn't feel too bad. Hit the first 400 in 69 high/70 low. Once I hit the turn around the 500m point, I started feeling it pretty bad. I just tried to do all I could to catch up with my friend. I didn't look at my watch at the 600 point cuz I knew I was fading bad. I just tried to do whatever I could to catch him. I almost caught him at the end but it was because he went too slow. Final 400 was 78, but it felt like I was barely moving. After a full recovery, I did a 1200, 1600, and 1000 (which was supposed to be another 1200, but I felt horrible and cut it short). I was able to run well in the 1200 and the 1600, but the final 1000 was awful.

1 mi wup ~9min
800m in 2:28 (70, 78)
1200 (4:45), 1600 (6:33), 1000 (4:21)
1mi recovery laps
1.1 mi barefoot cd in 9:37

Chris - 2.3

18:54 - 8:13 pace

I forgot to mention in my recap of my last run that my knee hurt bad enough that I had to stop and walk a couple times. My knee also hurt today. I'm definitely taking tomorrow off. This is dumb. I obviously need to do some rehab outside of just running.

Luke - 8.75

8.75mi, 67:44 (7:44)

Wednesday Fox Hollow with Zack. Pretty slow starting out, but picked it up at the hill. 8:25 up, 7:00 down, 6:30 pace on the bark on the way back.

Zack - 8.75

8.75 miles 68:03 (7:46)
Fox Hollow #18 on the year, of course very wet trails due to lots of rain this week. Very slow, over 8 min pace out on Rexius although very muddy. I am still rundown from a lack of sleep but had enough fresh legs to go up in 8:35 (2 sec off PR), just didn't have the energy to speed up over the last 1/2 mile. Luke tried to pace me to a PR and did an excellent job, but I couldn't quite get it. Felt very easy going down and quite smooth with a quick 7:03 on some sketchy footing. Slowly accelerated on Rexius, ran the first mile in 6:44, the last 0.75 in 4:53 (6:30 pace). Very happy with the splits here, effort level is probably near 6flat pace on normal road if the mud factor is included. Cruised home EZ and pounded some chocolate milk and nachos before actually eating dinner.

Luke - 3.75

7:30am virtual race 800 against Steve

Warmed up with a couple mile loops...came through the first one at something like 8:30, then intentionally picked it up to around 7:30 for the second one. Did some strides and figured I'd do a hard 400, fully recover, then do the "race" 800. Came through at 34 for the first 200 and decided to just bag the 400 idea and keep going for the full 800. Came through the 400 at 69 and knew I'd be good for sub-2:22, which was my goal. Hit 600 in around 1:45 I think, and kicked in for a 2:18.60 clocking. So splits of 34/35/36/33, or 69/69. Happy with it all.

Chris - 4.1

31:47 - 7:45 pace

I shouldn't have run this far, my knee was killing me for the entire second half. Other than that it was a perfect day for a run - slightly overcast 65*. Also, I keep forgetting to mention that I always enjoy running past the Burgerville on my lunch and going "hehe, you fatties..." as I fly by on the sidewalk...

Luke - 9

9mi, 66:44 (7:24)

1.6-mile loop in 12:06, 1.4-mile loop in 9:46, 7:50 of barefoot on the grass.

People are starting to get into town for the NCAA Championships, so there were some fast people out running today. Also last night I taxied a member of the Miami 4x100 relay team; he said his fastest split ever is a 9.89. That's quiiiiiiiiiiiick

Steve - 7.75

74:42 (9:38)

Griffith Park run with a few buds from the Flyers. We did a lot of hills and were up near the Hollywood sign. Pace was pretty slow on the climb, but picked it up gradually on the return downhill.

Luke - 4

4mi, 29:32 (7:23)

Mile loops of 7:31 and 7:14, and a 1000m loop in 4:29. Headed out the door in my Brooks to find a package from Steve addressed to Luke "Galen" Vaughn. It was a pair of Mizuno Wave Ronins that he had gotten from a friend and was kind enough to send to me. I put them on and headed out the door again and instantly had pain in my left calf. I turned around after a block and went back inside and took out the insoles, and headed out again and they felt great. They can safely enter the rotation, and it's great timing because one of my pairs of Brooks fell apart the other day.

Thanks for the shoes, Steve!

Zack - 4.25

4.25 miles 32:24 (7:37)
EZ Amazon loops at ~9PM, still light out! Left foot a bit touchy, but probably due to a lack of sleep/poor recovery from studying half the night for my solid state chemistry final. Mile splits: 7:51, 7:35, 7:26.

I also noticed this is the 1000th post of the blog! I wish I had a more exciting run to discuss for such an occasion.

Zack - 9.5

9.5 miles 68:38 (7:13)

Both loops of Pre's Trail + 1.7 mi barefoot. Warmed up for the first 15-20 min, increased to a moderate pace from about 20-30 min on the long loop of Pre's. Hit the short loop and quickened the pace and cruised the 1.4 mile loop in 9:31 (6:47 pace). Longest stretch of barefoot for me yet with 12:49 out on the Riverfront field. It was very strange weather, with an initial rain shower followed by warm and humid air (for Eugene). I lost the shirt midway through the run and worked up quite a sweat. I will try to keep my mileage up this week, however it is the last week of the term and I am already losing sleep. However, by Friday I will have finished the first academic year of graduate school! Then it is just research this summer and long runs out in the sun. I cannot wait! Keep up the solid mileage guys, and Steve I am jealous of the Ronins you sent Luke that are sitting nearby as I type this. Sweet!

Steve - 7.5

61:02 (8:09)

3 mile tempo run on the Manhattan Beach trail. I always end up running the tempo portion on the slowest, deepest dirt of the trail. I ended up hitting 21:04 for 3 miles with each mile a bit faster. It was pretty difficult to run under 7 minutes because of the surface.

9:06, 8:22, 7:10, 7:00, 6:56, 9:31. 8:36, 4:21(.5)

Weekly Mileage Totals, 5/30-6/5

Luke - 42.25 (6)

Zack - 38.4 (5)

Steve - 34.68 (4)

Chris - 5.25 (2)

Luke - 5

5mi, 38:31 (7:42)

Short run with a few hills in Hendricks Park...stomach hurt, but legs were fine.

Zack - 6.5

6.5 miles 48:19 (7:26)

22 min wu (miles of 7:57, 7:51), 4 x 800 w/ 400 jog (2:45, 2:47, 2:45, 2:42), 2x200 (32.8, 33.0). Didn't really feel much speed in the legs today despite the easier mileage and two days off this week. Still was my fastest set of 800s that I can recall. Had to push pretty hard for the 2:42 on the last interval, really wanted a 2:39! Next time i'll get it.

Steve - 7.97

65:08 (8:10)

Went back to my old sand/dirt route that I haven't run much this year. It gets pretty challenging when the sand gets deeper. Starting to get into the heat of the Summer. I also did one out and back loop (6:10, 7:31 pace) on my little hilly trail to the beach. Threw in a few strides and backward strides afterward. It's time to really start ramping things up. 40 miles and a solid tempo and interval workout next week.

Luke - 4.25

Didn't have much time to spare because some friends were coming over and Zack didn't come home from work at the normal time, so I decided to just do a 1600 time trial.

Splits:

73.77

76.09

74.64

72.33

Total: 4:56.83

Luke - 8

8mi, 63:30 (7:56)

1.6-mile loop in 13:03, 1.4-mile loop in 10:37. Super rainy, and some stomach problems, so slow. Rain seems to only be fun when going fast and/or through trails...not so much for easy runs.

Zack - 4.25

4.25 miles 34:08 (8:02)
Super easy run on Adidas in the evening rain, had no energy so I just rested. Splits: 8:07, 8:05, 8:00.

Chris - 2.8

22:06 - 7:53 pace

Today I ran with P-A for the first mile, and then he told me how to extend the loop to almost 3 miles, so I split off from him and took that route. About 80* with 70% humidity during the run. Went well; I was able to run pretty strong the whole way. My back only twinged once. And the last 1/4 I had to push myself when the heat started to get to me a little.

I think I'm going to do a 5 miler with his wife Jessica on Saturday, which would put me over 10 miles for the week. That'll be a nice start toward getting back to 20-30 miles a week. I'm thinking I might try to hit 40 miles one week this summer, partly so I can get in better shape than Steve and break his PR =P.

Steve - 6.61

Feeling kind of sluggish after the 10k on Sunday. I wasn't feeling it during the tempo run, so I ran towards the slower end of my tempo range. Did 3 miles in 20:12, which is 6:44 pace. After I rested for a few minutes, I decided to run a fast 800. My group went out pretty slow for the first 300, so I took the lead and gradually picked up the pace. Cruised it in for a respectable 2:48. Afterwards, I tried to convince some others to run a 400. No one else wanted to do it. Finally, the two fastest guys in the entire club came around and were doing their last 800 for their workout. The fastest guy said he was going to run just under 2:30 for the 800, so it was right on the pace I wanted to run for the 400. I tucked in behind him and ran a 73 that felt great. Next week I will do a tempo workout and full speed workout plus lots of miles. Yay!

1.61 mi wup in 14:44
3mi tempo in 20:12 (6:46, 6:44, 6:42)
800m in 2:48 (88, 80)
400m in 73
1.25 mi barefoot cd in 12:48

Luke - 8.75

8.75mi, 69:35 (7:57)

Fox Hollow Wednesday with Zack and, for a portion, our friend Bryan. Up in 8:31, down in 7:31, 6:30 pace on the bark on the way back. Was pretty tough after doing a challenging 9.5 eleven hours prior.

Zack - 8.75

8.75 miles 70:16 (8:01)
Ran Fox Hollow after tons of rain had fallen the previous few days (weeks?). Easy pace out on a very muddy Rexius with Luke, met Bryan half way and he joined us for the climb up. Went up in a very solid 8:36 (2nd fastest split here) and accelerated through the 2nd half of this run. Came back down fairly slow in 7:30 being careful. Knew the legs had some strength today and tempoed Rexius back. First mile back in 6:33, then 0.75 mi in 4:59. Felt about 6 flat effort level with the amount of mud present.

Luke - 9.5

9.5mi, 81:14 (8:33)

Relentless hills, plus a side trail that ended up being a little less than a mile straight down, and then right back up. Got back from my 12-hour shift and got right to running. Had a beer in the shower afterwards, at about 8:30am. Now to bed.

Zack - 6.9

6.9 miles 51:24 (7:27)

Easy run in the early evening around Pre's Trail. 2x the 1.4 mile loop (10:53, 10:28). Legs felt okay after such a long/hilly adventure yesterday. Heart rate seemed to be very low. ~60F and light rain again for the entire run. It has rained nearly everyday for weeks. Nice running weather but a little sunshine would be a pleasant change.

Chris - 2.45

22:37 - 9:13 pace

Ran with P-A through the streets around his apartment in Hartford, CT. We wanted to run in the morning before it got too hot and muggy. He's trying to get back into decent shape and lose some lbs, so the going was a little slow as he was hurting pretty good the last half. I kept pulling ahead of him, so I decided a little after the halfway point to turn around and run back a bit, then turn around and book it to catch up to him - lengthen out the strides and whatnot. When I caught up to him he said his place was just 3 blocks straight down the street, so I hightailed it there and cooled off while I waited. He said he normally runs up the steps to his place on the 10th story, bu his calves were pretty tight so he walked it. I started my watch again and ran up them as fast as I could. Did every other step for 6 flights, then hit every step for the last 4. I haven't run stairs in forever...I think that got my heart rate going more than the run did!

Great weather here though, I took off my shirt halfway through the run with great joy! Although I'm sure I stood out like a sore thumb to the predominately black population of the neighborhood P-A lives in - tall, skinny white guy flying along in bright green and yellow shoes.

Also, I am rereading Once A Runner to get myself psyched up to get in great shape once I get back home. I had slightly forgotten how awesome this book is.