July 2006 Training Runs

• July 2, Sun.: 14 mi. EZ in a.m.
• July 3, Mon.: 12.5 mi. EZ on Katy Trail in a.m.
• July 4, Tues.: 8.25 mi. on Treadmill (EZ)
• July 5, Wed.: Track Workout total of 12 miles (2 mi. warm up; 6 X mile repeats with two laps recovery in between...here are my times: 5:52.20; 5:50.82; 5:49.95; 5:49.99; 5:48.60; 5:51.22; then 6 laps of cool down)
• July 6, Thurs.: 13 mi. EZ on Katy Trail in a.m. (so nice and cool!)
• July 7, Fri.: 16 mi. EZ (did the inner-city Columbia loop--first loop with Steve at about 7:16 pace; second loop on my own at 6:52 pace) (58:00 and 54:55)
• July 8, Sat.: No Running
• Total: 75.75 miles

• July 9, Sun.: No Running (left knee stil sore)
• July 10, Mon.: 12.4 mi. on Katy Trail (MEZ pace) for 85 minutes
• July 11, Tues.: 14 mi. on Katy (7:30 avg pace)
• July 12, Wed.: 13 mi. total @ Track (7 X 1 mile repeats with 2 laps recovery in between: 6:04.07; 5:59.13; 5:57.91; 5:59.30; 5:58.04; 5:52.14; 5:45.44). Weather: Extremely humid and warm in the 70s.
• July 13, Thurs.: 14.5 mi. EZ in a.m. in Katy Trail
• July 14, Fri.: 20 mi. EZ
• July 15, Sat.: No Running
• Total: 73.9 miles

• July 16, Sun.: 15 mi. (Track and Katy Trail) (extremely hot)
• July 17, Mon.: 19 mi. on Katy Trail (good running with you Chris!) (extremely hot)
• July 18, Tues.: 12.4 mi. on Katy Trail (late jump; extremely hot!)
• July 19, Wed.: 11.0 mi. at the Track (extremely hot) climbed the mountain: 400, 800, 1200, 1600, 1200, 800, 400 (with equal recovery in between)
• July 20, Thurs.: 14.0 mi. on Katy Trail
• July 21, Fri.: 18 mi. @ 7:33 avg. pace
• July 22, Sat.: No Running
• Total: 89.4 miles

• July 23, Sun.: 14.0 mi. on Katy Trail in a.m. (nice and cool--felt so good!)
• July 24, Mon.: 17.0 mi. on Katy Trail in a.m. (6:48 avg. pace) (good running with you Chris!)
• July 25, Tues.: 13.0 mi. on Katy Trail in a.m. (EZ pace)
• July 26, Wed.: Track Workout: 13 mi. total (5K @ 18:39; then 10 laps at 90 seconds or less each with one recovery in-between)
• July 27, Thurs.: 14 mi. MEZ from Hollywood Video and back
• July 28, Fri.: 20 mi. EZ Long Run
• July 29, Sat.: No Running
• Total: 91 miles