Workout Update for Thurs Sept 9

am: just a short jog with Sumo- he didn't want to do anything this morning.
pm: 2 miles with the kids including a few 300 meter races. Too tired to try intervals, but did 6 miles and a reasonable pace followed by 4 miles biking. I ran from home to work the long way to pick up my bike.

Workout Update for Wed Sept 8

am: easy 2 mile jog with Sumo,then easy 4 miles. 4 mile bike to work

pm: 1,000 meter swim

Weather permitting, I am planning some 800 repeats tomorrow so consider this a rest day. I haven't done intervals in about 3 weeks and now is the time to get back in.

World Mountain Running Championships

The men's race was held over a 12 kilometer course with more than 4,200 feet of vertical gain. The route started in a wide, grassy meadow and quickly merged into a paved and level roadway for the next kilometer. The terrain changed to a gravel road and started to climb. For the next 10.5 kilometers, the course varied from steep, rocky terrain through both forest and wide open spaces. There was one descent of 300' on this mostly uphill course.

"This (course) makes road running look like a walk in the park" -16th place finisher Max King (from runningusa) who has an 8:31 PR for the 3000 meter steeple and has also run for the US at the World Cross Country championships.

In this interview, King describes a 100 x 200 meter workout! Are you kidding? Sounds like something Jim Ryun would have relished back in his day.

King has some other interesting entries on his blog, but too bad he hasn't been able to keep it updated.

Workout Update Sept 7

am: 1 mile with Sumo then 8 miles easy.
pm: 1 mile with the kids
8 miles of biking.

Nothing special- my heel was pain free running in the morning but I feel it slightly this evening. I am planning on a hard long interval session later this week. Thursday or Friday.

Nice pic and story in runnersworld about Rachel Booth who I did some long runs and interval workouts with in Okinawa- another Wisconsinite running well!

Workout Update Monday Sept 6

Labor Day! Still feeling not up to par, I ran the on-base 5K anyway, thinking I could snap out of it. The course, as usual, was way off the mark- something like 3.4 miles, and I ran 20:51, so over 6 min per mile. Not a good day. Followed up with an easy 1000 meter swim.

pm: 7 miles bike (estimated because I used the rollers).

Sunday Sept 5- SICK

Felt lousy all day running a slight fever. I think it was bad food rather than a virus.

Summary for the Week Aug 29-Sept 4

Run- 54 miles
Bike- 36 miles
Swim- 3,000 meters

Highest run total in a long time. Finally broke 50 miles!