Week of Vermont City Marathon:

Monday: PM 5 with Fyffe. Really hot! Starter for MS meet at KHS.

Tuesday: PM 5 in the heat with Fyffe. Felt pretty good.

Wednesday: PM 3 shakeout with Fyffe. PM 3 mile w/up 8x400 400 rest all in 69+ 70-. Hot! 3 mile c/dwn. Soak in Happy River. (13) Solid tune-up!

Thursday: AM 5 PM 2

Friday: PM 2 mile jog with Fyffe. Ran one hard strider! (2)

Saturday: 0 Rest

Sunday: 27 Vermont City Marathon 2:25.45 5th

Total: 59

Some pics Mary took.

Training May 17 - 23

Monday: PM 5 with Fyffe PM 5 easy with Greg

Tuesday: PM 7 still tired

Wednesday: PM 5 PM 3 w/up 8x800 400 rest 2:19.? throughout. 3 mile c/dw. (17)

Thursday: PM 7 Tired

Friday: PM 6 with Mary, Fyffe, and Najem. Wicked hot!

Saturday: AM 3mile w/up Bedford 12k 3rd 38:15. 7 mile c/dw. w/ Schmk, Ely, Carrera. PM 3 with Mary, Najem, and Pipp. (20)

Sunday: AM 3 with Mary, Steve, and Pipp. PM 5 Solo.

Total: 75

Summary: First down week heading into Vermont City. I had a very solid workout Wednesday and thought I was ready to run better at Bedford. My legs have just not felt as I am accustomed to them feeling at this time of year. Maybe it will all click next weekend! One more workout of quarters on Wednesday and then a lot of rest. Hays in the barn Pre, Hays in the barn... I have to give massive amounts of praise to Justin's race last weekend. The guy is an animal right now, and he sings.

Mark

Training May 10 - 16

Monday: PM 7 Last mile 5:10

Tuesday: PM 5 PM 8 with Najam

Wednesday: PM 5 PM 5 x Mile with Fyffe. 4:42, 4:49, 4:51, 4:51, 4:56 Calf cramp (17)

Thursday: PM TIRED 12

Friday: PM 7 Mile 6 min. 3 mile 15:19, 3 miles quick. PM 10 5:50 pace solo.

Saturday: AM 6 solo AM 3 at CVL HS meet PM 9 with Mary.

Sunday: AM 13 miles 70:40 4:55 last mile, 6+ mile cool-down. (19+)

Total: 103

Summary: This was the last push for Vermont City and I must say it went nearly perfect. Missing the last mile of the workout Wednesday was the only blip on the radar. I am glad that I stopped because the rest of the week it was a non issue. The three mile progression served a major purpose this week and in a way it seems as if it was the key to this entire week. My legs were still tired from Wednesday and it tired them out enough to make Sunday difficult. Twenty-two miles this week at marathon pace or faster is also a major feather in my cap.

Training May 3 - 9

Monday: AM 9 Solo PM 7 Quick with Fyffe. We're not allowed to talk about the marathon

Tuesday: AM 9 Solo PM Odd 7 with Fyffe in some crazy weather.

Wednesday: PM 10 Quick and hot.

Thursday:

Friday:

Saturday:

Sunday:

Total: 42