Training for July 30th-August 5th

Monday- 12 mile run on a 5 mile out and back on one of the frontage roads in Cheyenne. The run was on a rolling paved road at 6,200ft elevation. I ran the first five miles comfortably and the second five at 6:40 pace. I ran the last mile in 6:29 and about died. I finished my run with two miles barefoot on grass. It was a very hard run.

Tuesday- legs were tight and the breathing was still tough but I was able to run 12 miles on a 0.75 mile loop in 1:32 in the neighborhood pretty comfortably. The goal is to run at least two hours on the frontage road tomorrow pretty easy with some pickups built in.

Wednesday- not near what I wanted to do but it was something. I ran two four mile out and backs where I ran the first two miles comfortable, then I picked up the pace the two miles back to the house. Each of those miles were under 7 minutes per mile. I finished with about a mile of barefoot running. The end total was 9 miles in 66 minutes.

Thursday- best run of the trip! I finally didn't feel the altitude:) I ran 12 comfortable miles around Cheyenne. I can't seem to get past 1.5 hrs in this trip but that is what you get when you are on vacation.

Friday- Tough run today. The goal was to get in some speed work; however, all I could muster was a three mile tempo run in the high 6:10's and a two mile tempo run in the 6:30's. The altitude kicked my behind:) I finished with three miles barefoot on the grass for a total of 11 miles in 1:20.

Saturday- off( drove 18 hrs back home from Wyoming)

Sunday- Tough 17.36 mile run today in 2 hours. The eighteen hours in the car and all the junk food on the ride didn't help. This run definitely shook all that out of me:) but I paid the price.....then I immediately jumped in my pool to cool down:)
Finished the night off with a one hour hill workout slowly to shake out the legs. It is tough to start a run at 9pm after a long weekend. I finished with 80 miles for the week and ten hours of running. It is something to build in.