UNEXPECTED OFF WEEK

WEDS: Lauren makes varsity cheer

THURS: angry at Lauren-- cut the grass-self propel breaks-mow unpropelled.

FRIDAY: Friends over -beer to drink

SATURDAY: slept in cleaned house-had to go to work for emergency

My goal for the week was to get some final training in before SF. Again the unexpected always steps in and lack of motivation also. I hope to run 11-12 on Sunday. Have a decent week next week. Then taper for SF.

The rest of the season:
Aug 13th CDC half
Sept 3 Trail Shark
Sept 16 USAF Half
Sept 24 Plainfield 5k
Oct 1 Chicago half

Season then complete> Set goals for next year.

THE T'S--TUESDAY TOUGH AND TERRIBLE

MONDAY : ZERO

TUESDAY: RUN / 3.0 /37:00

It's been another one of those challenging weeks at work and home that builds character. Training is going on at work again and I'm short staffed. So the hours are long. Lauren has cheerleading tryouts and Brian and Cor are in TN. I thought I would have alot of time to train--no way.

Last nigt I fit in a 3 mile run instead of spinning. It was 80 out with 100percent humidity. I felt so slow. I hope to either do pickups or spin tomorrow. Only 17 days until SF -I'm excited but extremely nervous about the 3 hour limit.

SUNDAY SLOOOOW RUN

RUN: 9.6MI / 14:36 AVE INCLUDING 2 PIT STOPS AND 1 FRIEND STOP / 4:1

Thought before the run:

• Getting ready to run the half in SF try a pace run shotting for 12-13 min.
• run at waterfall glen on the hills
• focus on walk time keeping pace at 16:00 or lower

Overslept again-Brian called at 3am and woke me up to left me know they had made it to Bristol. It was hard to get back to sleep. Out of the house at 7:30am. I packed four bottles for my fuel belt, sport beands, and some gushers. Got to the trail and it was already 78 and climbing with high humidity.Here are my mile times:

1. 15:03 1 big hill
2. 14:01 1 med. hill and pit stop
3. 13:43
4. 15:58 #2 pit stop -nice port-a-pot with tp
5. 12:57
6. 13:37
7. 14:29
8. 14:35 Brian called from bristol
9. 16:57 Ran into 2 biking friends and chatted
10. 7:32 (.6 mile)

By the time I finished it was 85. The distance was shorter than the 11 that I hoped for but it was a good hill workout. I want to do it again next weekend then taper alittle. I am running the Chicago Distance Classic 2 weeks after SF.

Thoughts after:

• Just barely made it on water/ need to also bring gatorade
• Liked the sport beans- but don't inhale too big or you'll suck it in
• pace slower due to heat?
• felt good at the finish distance will be no problem but what about 3:00hr course limit with hills.
• Stay focused on the walk part of the intervals.

Week review:

Run- 15.6 miles 3:35 Bike 45 miles 3:30 Elliptical 30 min