7-13-08:

PM: Easy 56min

PM: Easy 56min

PM: Easy 48min all on trail

(20 miles for the day)

7-14-08:

PM: Easy 96min trail...threw in a couple strides at the end to stimulate the FT muscle fibers.

PM: Easy 56min trail

PM: Easy 40min trail

(24 miles for the day)

7-15-08:

PM: "Pre-Vo2max" 8 by 1000m @ 3:04 ave. with 1:30 rest (200m jog includ.) splits: 3:11, 3:06, 3:06, 3:03, 3:05, 3:05, 3:04, 2:52....last lap in 63.0 Hot, sunny, temp in the 90s.

PM: Easy 56min

PM: Easy 47min (last 2 miles in 6:00, 5:22) on treadmill

(22 miles for the day)

7-16-08:

PM: Easy 64min trail

PM: Easy 68min trail

PM: Easy 36min trail

(21 miles for the day)

7-17-08:

PM: "Longish" 105min in town on pavement in the hot sun in the afternoon. last 3 miles went 6:01, 5:50, 5:26.

PM: Easy 48min trail

(22 miles for the day)....thats 109 miles in the last 5 days.

7-18-08:

PM: Easy 48min trail

PM: Easy 56 min trail

PM: Easy 35min treadmill every mile was a struggle...I didn't start running until after doing 6 hours of manual labor (landscaping).... Tired.

(18 miles for the day)

7-19-08:

PM: Easy 78min trail/treadmill

PM: Easy 64min trail

PM: very Easy 52min hilly gravel road

(24 miles for the day)

WEEK #8: 151 miles total