contact me at


07/09 - 07/15

Monday (July 9): AM 7 miles, 18 x 200m repeats at 37 - 39 seconds with 120m jog in between, Jerseyville Middle School track, Jerseyville, IL.

Tuesday (July 10): AM 13 miles, 1hr:36, 7:25/mile, out-and-back on Beauty Mound Rd, Dow, IL.

Wednesday (July 11): AM 10 miles, 1hr:16, 7:33/mile, 6 x double Lodi hill, Dow, IL. Around 6:45 per mile during the hill workout (~3 miles). PM 10 miles, 1hr:15, 7:30/mile, 6 x double Lodi hill, Dow, IL. Around 6:40/mile during the workout (~3 miles).

Thursday (July 12): AM 12 miles, 1hr:27, 7:17/mile, out-and-back on W County Rd, Dow, IL.

Friday (July 13): PM 10 miles, 1hr:09, 6:58/mile, out-and-back on W County Rd, Dow, IL. Hoped for a tempo run but was deterred by temperatures in the mid-90s.

Saturday (July 14): AM 21 miles, 2hrs:59, 8:36/mile, Lewis and Clark Trails, Weldon Springs, MO. First 8 mile loop in 74 with Kevin Melnuk, second 8 mile loop in 65 minutes, finished with a 5 mile loop in 40 minutes. PM 6 miles, :50, 8:20/mile, out-and-back on bike trails, Osage Beach, MO. Easy miles.

Sunday (July 15): PM 22 miles, 2hrs:37, 7:08/mile, out-and-back on the Katy Trail, Rhineland, MO. Warm temperatures: 93F at the start and 90F at the finish. I felt good about my fueling and hydration and, as a result, the pace stayed brisk.

Weekly Totals: 111 miles, ~14 hours. Less than two weeks until the Voyageur 50!

A view in the life of a boat driver

From a lookout point along the Lewis and Clark trails

 A pleasant evening along the Katy Trail

The right way to end a weekend: yachting! (with Kevin Melunk)

No comments:

Post a Comment