Monday

Run 45 minutes with 2 times 60 and 2 times 200 meters

Basketball 2 hours

Run 25 min. slow - HR 89

Tuesday

Run 100 minutes

Wednesday

8 mile warmup outdoors, 10 minute drive, 2 mile warmup, outside lanr

15 minutes hard straights with 10 second float recovery, HR 0ver 90% Max.

Basketball 2 hours

Run 20 minutes - HR 93

basketball 10 minutes

Thursday, Oct 1

Run 3 hours, 38F and frost

Basketball 2 hours and 45 minutes

Walk 20 minutes

Friday Oct 2

Run 80 minutes

Basketball 80 minutes

Just over 80 miles for 6 days. Maybe 20 Sat. for 100.

Wow, Thursday was a busy day for you, Fred!

September was much better for me this year than last, still not a LOT of miles but some pretty good quality runs. I ended a 10 miler (in cooler weather) last week with 2 miles at 7:27, for example. Tonight I will do 800s for the first time in quite a while, a good test of my fitness for the half marathon on Oct.18th.

I saw a nice profile of Zola Budd in RW, having grown up in Rhodesia I have always admired her as a runner (she is from neighbouring South Africa), and always felt she had potential that was not reflected in the results she obtained in her career. She ran 5k in 15:01 at age 17, for example, but after the famous incident with Decker, for which she was wrongly blamed, he lost momentum. Rather sad story.

Good luck in your races, guys, and I liked the photo of your admirer in the t shirt, Ribs!

Saturday, Oct. 3

7:05 800 warmup, 8 miles @ tempo, warmdown 1.5 miles  ,53F and rain

15 minute drive, indoors 7 miles slow

97 miles for the week.

That's wonderful Ribs! Well done.

Great week Fred, especially with all the basketball in addition to the running!

I did some 400m intervals today on a road near the house, after a 5k warmup, ran 7 of them in an average of 95 seconds each, or about 6:20 per mile pace. Legs felt pretty wobbly on the last couple.

Sunday - 20 miles slow, walk 3 miles

Monday

6:15 AM 4 mile warmup, 48F, 10 minute drive, 7 miles @ steady state,

basketball 1 hour and 40 minutes, run 2 miles slow.

Burnt soon.

After a few days of futzing around I have had to create a new account to get back on, as I did about 2 years ago!

Like Spareribs I am not very impressed, and nor is my wife who gets all the email notifications! I am not opposed to moving to RA, or wherever you guys prefer.

Fred, 110 miles in 7 days is amazing, or would be for anyone else. I am starting to taper now for my half on the 18th, generally trying to keep the distances lower, but do some fast runs 3-4 times out of my 5 runs per week. Any specific advice?

Simon.