Week Ending July 19

Mon - 8 miles (1,650 feet). Horsetooth/Audra. No watch, felt good and fresh. Pushed in places. (Vas)

Tues - 4 miles at track. 2k warm up (7:49). 8 x 400 (80, 79, 78, 79, 78, 74, 76, 74) on 85 rest. Cruised most of these, but pushed on last three, tied up on last. My legs were tired but not beaten up from Saturday's marathon.

Weds - 8 miles easy (1,650 feet). 1:17. Horsetooth/Audra. (WCs)

Thurs - 10 miles (1,800 feet). 1:35. Out with Sam M on Falls - Stout - Herrington - Towers - Westridge - H'tooth - home. (CLs)

Fri - 8 miles (1,650 feet) easy. 1:18. Horsetooth/Audra with Ryan and Jeremy. (Vas)

Sat - .5 mile warm-up. Loveland Classic 10k. Half mile warm down.

Sun - 8 miles easy (1,650 feet). (TS)

Total: 53 miles (9,400 vertical feet).

Mostly a maintenance week, with a couple of good speed workouts thrown in. I'm going to try to keep the mileage in the 50-60 zone for the next couple of weeks in a bid to shake out any remaining fatigue from the first half of '09, and then plan to focus on building some top-end speed (while the track is still fun) before beginning to ramp the mileage back up in August/September.