9.9.09

PM - Trail Run
* Ran at UNF trails - did 2 loops - ran 1st lap as warmup ~ 23min. Pushed hard on 2nd lap to try to break 20min - ended at 19:54! Felt pretty good - no IT band issues - so that's good news....

Total time ~ 45min

8.12.09

PM - Trail Run at UNF
* Ran the outer loop twice - 1st lap = 22:35.13 , 2 min recovery / drink & then 2nd lap = 20:20.28 NEGATIVE SPLIT!! Ran hard on lap 2 - pushed myself for last 10min hard. Everything felt fine (knee, hip, etc) - only little issue was my heel which is still a little raw from Sunday- needing that to heal up soon. Good run.

total time = 45min

2-15-09

PM -
MTB ride at Hanna
3 laps -> 1 wu / 1 racepace / 1 cd
~1:15
Then did ez T-run on South loop (wore new shoes = Zoot's = solid!)
~25min

2-8-09

a.m.
MTB ride at Hanna with Tony J and Radd Pop
Did 1 lap WU (~23 min pace) then did 2 laps @ race pace (20:30 & 20:50) then 1 northside E-line and then CD on southloop
~2hrs
T-run at Hanna - ez pace -
~25 min

1-19-09 thru 1-25-09

So, things have been crazy at work. Long and stressful hours just didn't seem to motivate me to train - felt more like drinking beers more than anything. But I guess its alright - I kinda decided to use this past week as a recovery week. Not that I was in desperate need of rest - but it mentally makes me feel better about not training hard. So heres the recap:

Monday 1.19.09 -
1hr ez spin on the trainer

Tuesday 1.20.09 -
40 min run with the dawg on the Golf Course (really cold btw - in the 30's)

Wednesday 1.21.09 -
Late night at work so no training - but I ate good food at Bonefish with Steph and Horton

Thursday 1.22.09 -
Nothing - another late night at work - chilled at home

Friday 1.23.09 -
Got up super early 4am with Steph (she had early flight to Houston) so I hit the pool - did 3 x 10min sessions - nothing fast - just felt good to be in water for first time in over a week
Then did 30min of core work / stretching

Saturday 1.24.09 -
3-1/2 hrs mtb
Rode from home to Hanna - met up Randy Hagins - did about 5-1/2 laps then cruised home. Good saddle time - I did put in a couple of accelerations but was wanting to check pacing in prep for the 6hr race 2.21.09

Sunday 1.25.09 -
Trail Run at Hanna
1 hr - did south loop (39:05) then did an ez 20 min for cool down

1-18-09

Trail Run

Hanna Park - ran with t-dawg for about 15min then ran 20 min solo then finished up with the dog again. Nothing hard 

~ 50 mins

1-10-09

Trail run / hike up Mt. Sanitas - Boulder Colorado
~ 1hr / ~ 4 miles
steep rocky climb up and over, cold and windy up top with ice on the trail on way down. way fun and super sketchy in some spots.

1-4-09

10mile trail run at Hanna Park
* parked at 19th street - ran up beach to south loop then did section on northside - then finished out the south loop.
Total time--> 1hr 21min