August Tempo Runs

Start at Bobolink to Hwy 36, back to Bobolink and finish at 55th St. Distance 4.85 mi, warm up 1.5 mi, cool down .5 mi.

date time HR pace
8/08 39:45 135 8:12
8/15 38:54 135 8:01
8/22 37:57 140 7:49
8/29 37:36 146 7:45

Mesa Loop 16 mi

I ran the Mesa Loop today. It was 16 miles in about 3 hours. Starting at the junction of Centennial and Bear Canyon Creek to Table Mesa Rd and Broadway. Up Table Mesa, Lehigh, Bear Mountain Dr, Bear Canyon Creek to Mesa. South on Mesa to the North junction of Mesa and Big Bluestem, South Boulder Creek Trailhead, Centennial. Post run weight 146 lbs.

August 400 m Repeats

I run 12 x 400 at Pott's Field once a week. The workout starts with a 1.5 mi warm-up run from my house to Potts. Then I run three one mile groups with a water break in between. The first mile is warm up laps in lane 2, then a water break, then I go for my best time on laps #5-8 in lane 1, then a water break, then I work on form for the last mile in lane 2. Times for lap 5 and the average of laps 5-8 are listed below.
Date Best BHR Avg AHR Avg/AHR
7/31 1:32 152 1:35 157 .0102
8/10 1:32 144 1:39 147 .0112
8/17 1:31 146 1:34 150 .0105
8/31 1:32 136 1:38 137 .0118

Training Changes in August

Beginning in July I have changed my weekly schedule to run Long on Sunday rather than Saturday. The advantage is that I am not wiped out for the whole weekend, only Sunday afternoon when I visit my mother at her nursing home.

New Schedule
Mon - E
Tue - E
Wed - Tempo
Thu - E
Fri - I
Sat - E
Sun - L

August Training Plan

Easy - 7 mi
Tempo - 5 mi
Intervals - 12x400
Long - 18 mi
Week Total Mileage - 59
Races - none
Backpacking - 8/3-6, 8/24-27

July Training Plan

For July easy will be 6.5 mi, tempo 4.1 mi, Potts 12x400 and long 16,17 mi. I am leaving the intervals at 3 mi because I worry any more than that is risking injury. My plan is increase easy .25 mi/mo, tempo .5 mi/mo and long 15 min/run.

Backpacking Season Training Plan

I have set up a two week training plan for backpacking season. There are 10 days I can run. Tu - easy, W - Tempo, Th - easy, F - @Potts, Sa - easy, Su - Long, Mon - easy, Tu - @Potts, W - easy and Th - easy. There are four of these two week blocks from June 24- Aug 20.