updated 8/13 and 8/14:
First day at Flathead Lake after 1000 plus miles of driving. Rest of family has arrived. So good to have them together at such a beautiful setting!
Water temperature refreshing; taking the grandkids on Flathead Lake to Kalispell bike path- trying to get them a bit tired by biking their ages in miles..There is quite a network of Rails To Trails bike paths in Montana and Idaho; Trail of Couer d’Alene path is some 72 miles. We will be cycling a good portion of Lake portion of it on our way home.
RESULTS – Olympics: Okay, I’m done with the Beach Volleyball coverage! NBC could show a third of each match and show clips of the many other sports in the Olympics. For example, barely a mention was made of the historical and extraordinary performance in the Women’s 10,000: a new WR by ALMAZ AYANA 29:16 (averaged about 4:40 pace plus), a group of 4 women under 30:00; before that only 5 women had broken 30:00. A new American record by Molly Huddle of 30:20, plus 7 other countries set new national records (she lapped 2nd American Emily Infield who finished 11th in 31:26 – PB also. Halfway 5K was 14:46; then the winner dropped it from 70″ -400’s to 66″- 4oo’s for a number of laps. Her second of 5K of around 14:30 is 10″ faster than OR for 5K. Last mile in 4:41 Amazing. History was made! Eight women ran sub 5 minute pace; 24 under 32:00.
MO FARAH repeated in Men’s 10,000 meter to win Gold, after being tripped earlier in the race. First 5K 13:53. The race pace fluctuated but when the tempo was upped over the last two miles. His last mile in 4:02 with a 55″ last 400! The last 5K was in 13:11 to win in 27:05.
8/9/16 TUESDAY 9 am. MILEAGE & HILL WORK. Suggest meeting at Theological Seminary College area; meet at base of entry road. Do one counterclockwise loop; on other side come back and over on Ricardo. After that warm-up loop: 2 x halfway entry road; 1 x Half “A” (road to right), 2 x Sprint (painted on road-by first light; Long (same road as Half “A”, and around corner to fire hydrant, 1 x Short, 1 x sprint…Finish with out/back along the Bay cool down…Those running NYC Marathon may need to do loop twice to get their 8-9 miles.
8/10/16 WEDNESDAY ….no Madison Av Gym workout, BUT do at home: 6 x 12 KB Swings on the minute (OTM) + 5 Push Ups. After completion do 3 Right and Left side Get Ups. Followed by KB Rack Walk for 2 rounds of: KB Rack Walk for 1′ + 1′ Plank.
8/11/16 THURSDAY 7:30 & 8:45 am. TRACK at COM. Shorter interval emphasis. Warm-up with usual run loop; then 4 x 50 (50), 2 x 100 (100).
A/B gps: 2 x 200 (200), 4 x 400 (2′ / 2 1/2′), 2 x 200 (200), 4 x 400 (2′ / 2 1/2′) then; after extra 30″ rest, do 1 x 800 to practice finish drive. …200’s are run @ about mile pace. *
C gp>4 x 50 (50); then 2 Rounds: 2 x 40, 2 x 100 (100), 2 x 150 (50), 1 x 200 (200).
- NYCM training group: 2 x 1000 (200) @ 10K pace.
WEEKEND of 8/13 & 8/14: Two “Medium” days in a row.
Regular Group: Sat: 8M, Sun: 6M. Run Sunday with3 x 1′ pickups during the run.
NYCM group: Sat: 10M, Sun: 8M. Steady running two days; do stretch, and core work after each workout.