July 2 More Heat

Mon- 8 Core Creek 1:02:31 Slow, but not too bad.
Tues- 5 Core Creek with Adam Jalovic 45:23
          8 Neshaminy 1:10:12
Wed- 10 Nesh 1:26:12 So hot and humid. Kill me now.
Thurs- 3 Core Creek With Bryan
           14 Neshaminy First 7 with Adam and Stephan 59:32 SEcond 7 by myself 58:02 Finally some cooler weather.
Fri- 8 Neshaminy in the AM 1:09
      10 Treadmill in the PM 1:26
Sat- 9 Mile Core Creek 1:26:12 Legs are sold bricks
Sun- 7 Neshaminy 58:01 Fastest Neshaminy loops in 2 weeks. Still really slow, but I will take a time like that in the heat and on the tail end of a record setting week anyday.
         4 In the dark after work.

Well it was a record breaking week. My Joints are sore and my achilles is very weak but new ground has been broken. Given then heat and humidity this week I'm very happy. Most of these miles were very slow however. Can't in on every count I guess. 86 Miles is nothing to look down on though. Ever.


Week 86 New Record
Two week Count- 152 New Record
Month- 152
Year- 1324 Miles

Bring it on July #theheatwillnotstopme

Mon- 16.5 in the mountains in France. Such a fantastic run. Killled myself on the climbs. the 5 miles descent at the end was murder. The nap afterward, superb.
Tues- 4 Core Creek,  After 22 hours of traveling I couldn't force myself to run any farther.
Wed- 5 Treadmill 37:45 8 Core Creek 1:03:15 So stinking hot I could just quit! No shirt and I was still completely soaked less than 2 miles in.
Thurs- 7
Fri- 10 Neshaminy. Almost an hr and 40 minutes. So hot
Sat- 7 Neshaminy morning "run" took over and hour I think.
       3.5 Core Creek with Bryan
       2 langhorne hills
Sun- 3 Core Creek

Well, the heat didn't stop me. It certainly slowed me down though. Struggling through 1hr+ loops at Neshaminy is always a tough pill to swallow. But hey, 66 mile is still good mileage even if it's slow.

Week- 66
July- 66
Year-

France Week

Mon- 10 miles Neshamint in the HEAT! 1:24:46 So slow and so hot. Then flying to Amsterdam and then to Geneva and then to France.
Tues- Jetlag day
Wed- 7 miles (4 by myself and 3 with Brenda)
Thurs- 7.5 Road miles up a mountain
Fri- 12 nearly probably 1,750 ft if elevation gain or so.
Sat- 6.5 Just getting to know the countryside.
Sun- 4 Night run in the bike lane

Great week in France. Loved running with such stunning views of the mountains and the cool air at night. I miss the cool weather so much.

Week 47
June- 158
Year-1172.5

Recovery week

Mon- 2.5 Treadmill
Tues- 6.25 Treadmill
Wed- 2.2 Langhorne Hills
Thurs- 7 Treadmill Work. 1mi warm up, 1 mile sprint (5:52), .25 recovery, 1 mile 15% incline, .25 recovery. (then repeat). Took me 1hr and 5 minutes. The second sprint mile was 6:05, and the second 15% incline mile had to be brough to 9% for most of the run. I think I can get this workout under an Hr.
Fri- 8 Treadmill in 59:58 2 Trails
Sat- 5.2 Core Creek (My calves are like rocks from yesterday's treadmill workout)

Week- 33
Year-1063

Boring week

Mon- 4 Miles 30:00 , Road/Trail in the Poconos
Tues- 10 Neshamint 1:14:22, and 3 Treadmill 20:23 .5 jog .25 6mm .25 7mm repeat 4x .50 jog
Wed- 10 Baldpate Bad ankle pain 1 treadmill 4 eliptical
Thurs- 5.5 Treadmill
Fri- 5.2 Core Creek 40:23 3.25 Treadmill (hills and such)
Sat- 10 Neshaminy
Sun- 3 Core Creek with Bryan




Week- 59.5(4 eliptical)
June- 111
Year- 112.5

Laurel Highlands Team Analysis

                       In General + is bad and - is Good :-)

                            Gain/Loss Verse Personal Predictions
Tim +14 Min
Justin - 4 Min
Talladay +21 Min
Wade +7 Min
Mcgann +11 Min

                           Seconds Per Mile Gain/Loss Toward Person Prediction
Tim +44 Seconds
Justin -18 Seconds
Talladay + 89 Seconds
Wade + 39 Seconds
Mcgann + 49 Seconds

                          Individual Over/Under Predictions
Tim 1 Point
Justin 2 Points
Talladay 1 Point
Wade 3 Points
Mcgann 2 Points                            

                               Time Lost/Gained On Leaders
Tim +10 Min!
Justin +26 Min
Talladay +42 Min
Wade +33 Min
Mcgann +22 Man

                                 Time Gain/Loss On 5th Place
Tim -15 Min!
Justin -6 Min
Talladay +5 Min
Wade +7 Min
Mcgann -1 Min

                                   Overall Pace (Mcgann Stat!)
Tim 9.32 Mile
Justin 9.20 Mile
Talladay 10.41 Mile
Wade 11.49 Mile
Mcgann 9.01 Mile!

                                   Seconds Gained/Lost Per Mile vs Leaders

Tim +31 Seconds
Justin +120 Seconds
Talladay +176 Seconds
Wade +185 Seconds
Mcgann + 98 Seconds

                                Seconds Gained/Lost Per Mile Vs 5th Place

Tim -47 Seconds
Justin -27 Seconds
Talladay +21 Seconds
Wade +39 Seconds
Mcgann -4.5 Seconds

                          Overall Place for your leg over the last 3 years (2011,2012,2013)

Tim 10th
Justin 13th
Talladay 17th (Used 13,12, and 09. 11, and 00 were longer legs)
Wade 22nd
Mcgann 16th

                           

RACE WEEK!

Mon- 5.8 Core Creek in the Rain. Slow 2.2 Hills in Langhorne.
Tues- 7 Neshaminy W/ Palladino. Slow loop. Wanted to feel good at the finish. I did. Trying to take this taper thing seriously.
Wed- 5 core creek.
Thurs- Lots of Polish Ping Pong
Fri- More Polish + poor games (Great race Prep)
Sat- www.Laurelultra.com  19.3 Miles in the mountains 3:03 ish
Sun- 2.5 on a treadmill

Fun week with the guys out in western PA. Race report to come soon.


Week- 41.5
Year- 1030
June- 52.5