2/11/2013 - 2/17/2013 - week of the meteor and Oscar Pistorius

Nothing remarkable from me for the week. I was just trying to set myself for a good repeat on the 2 hour run the following Monday. 45 miles for the week.

Mon	Tue	Wed	Thu	Fri	Sat	Sun
Laguna Canyon trail run - 9.1 miles		Laguna Canyon trail run - 9.1 miles	12xRose Hills Road hill climb		10.1 mile easy run in Tempe, Az along a canal	10.3 mile easy run in Tempe, Az along a canal, along with 8 short hill repeats in the middle of it.

14.25 miles in 1:59:51

The reason I put that for my title is that is my best workout since my heart attack and for a couple of years before that. The first 7 miles averaged roughly 8:30 and the second 7 averaged under 8:20. I miscounted laps on one of the later miles, giving me that extra .25. What I'd really like to do is run 14 miles in 2 hours on a weekly basis. So we'll see what happens. I missed posting last week so here are the last two weeks (the 14.25 makes up for what the rest lacks).

Mon	Tue	Wed	Thu	Fri	Sat	Sun
	1 x 1k	6 repeats - Rose Hills Road (muddy)	12 repeats - Rose Hills Road	Easy 11.8 trail, pm gym	10 miles in 1:29:36	Easy 11.8 trail
10 miles in 1:27:28	Med Ball throw and kick	Easy 11.8 trail			14.25 in 1:59:51	Rest

P.S. I've been doing a set of 15 (now 16) exercises most weekday mornings.

P.P.S. I just went back and looked and saw that I ran 14 miles in 1:57:50 on 1/22/2012. My pace this week was about 3 seconds per mile faster and of course, there was that extra quarter mile. That workout was on the same track - Cypress College.

P.P.P.S. The 14 miles wasn't that difficult. I kept keying on 1) Lift your heels and 2) don't wallow or in other words stay tall, especially on my feet and hips.