DATE CHANGE! AUGUST 3rd & 4th first annual Running Water 24 hour relay event. A fundraiser for Living Water International and participating high school cross-country teams. 2 - 15 people per team. Sign up today at http://runningwater24.org
print off this poster and post it at your work or school. To help recruit your team and spread the word.
As I have noted my running is continuing to develop out of post “bike tour mode”. I have been very pleased at the remarkably steady build up of mileage over the last three months and continue to feel very comfortable with where I am at. Below is a break down of last weeks mileage.
Monday – 8 miles / 59:11 – After Sundays 20 miler on snow my legs needed some firm footing so I ran up along lake drive and then looped back on the sidewalks. Was able to get into a nice rhythm and averaged 7:30 pace.
Tuesday – 13.5 miles / 1hr 53min – I did 4 or five miles on the oak leaf trail (paved) before jumping on the single track and doing a typical river loop. The trail was very icy so the trail miles were around 10 MPM and the pavement miles around 7 MPM over all average was 8.28
Wednesday – off
Thursday – 17.5 miles / 2hr 52min – Did a double Milwaukee river trail loop. Pretty slow but it was some technical icy trail still and was just out there for time plus I felt pretty sluggish. Avg. pace 9:53 MPM over all elevation gain only 949ft (Basically just petty hills along the river)
Friday – 7 miles / 55:19 – The typical speed and hill day that I have been doing. starts with a 3 mile thresh hold run. 6:30 / 5:55 / 6:04 then 4×100 meter stairs. cool down back. I have been trying to grow this work out and think a few fast miles are very important to my ultra training.
Saturday – 6 miles – we went up north for the weekend and I did a easy run around town with there dog. They actually have snow up there so it was a bit of a change footing wise.
Sunday AM – 7 miles – Still up north found some snowmobile trails in the national forest. slow going but got a few faster miles in on the roads.
PM – 9 miles – Night loop of the trails. felt pretty good after a solid week. Nice to sneak in my first two a day in a long time.