tag:blogger.com,1999:blog-34519355451000277182024-03-17T20:03:34.871-07:00Ryan VailRyan Vailhttp://www.blogger.com/profile/04175573443546078626noreply@blogger.comBlogger146125tag:blogger.com,1999:blog-3451935545100027718.post-80982856325207893602018-11-03T14:58:00.001-07:002018-11-03T14:58:07.188-07:00Less than a day until the TCS New York City Marathon: Last week's training<div dir="ltr" style="text-align: left;" trbidi="on">
There is no more training left to be done! The last 14 weeks have been long and difficult, but I am fit and ready for my 5th attempt in NYC. This will be my first year with what appears to be excellent weather. I don't want to get my hopes up for a fast race, as anything can happen without pacemakers. It could go out slow, turn into a Fartlek, or go out very quickly. I can only adjust while also staying within myself. I need to run my own race and do my best to run people down the second half, especially as the course gets progressively more difficult. The men's elite field is very deep, and there will be a very high percentage of US athletes who I will be facing again in the 2020 Olympic Trials. This will also be a special year for me as my wife is competing in the women's elite field for the first time. We'll see who will be taking care of who after the race.<br />
<br />
I'll be getting up very early tomorrow AM for the NYC Marathon, but fortunately we getting a little help from the calendar with day light savings time coming to end. The extra hour will be very much appreciated. Watch the race on ESPN2. The women start at 9:20 while the men go off at 9:50. The last couple week's of training are below. Thanks for following!<br />
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<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">10/23/2018<o:p></o:p></span></div>
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miles easy <o:p></o:p></span></div>
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<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">10/24/2018<o:p></o:p></span></div>
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<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Thursday<o:p></o:p></span></div>
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<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">tempo 3 mile, 2 mile 1 mile, 2 min/1 min rest @4:45-4:50 + 4 x
200m @ 30-32<o:p></o:p></span></div>
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<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Saturday<o:p></o:p></span></div>
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<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">10/27/2018<o:p></o:p></span></div>
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<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 23.35pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 185.35pt;" valign="bottom" width="247">
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<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">90-100 min<o:p></o:p></span></div>
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<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Sunday<o:p></o:p></span></div>
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<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">10/28/2018<o:p></o:p></span></div>
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<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 23.35pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 185.35pt;" valign="bottom" width="247">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">80-90 min + strides<o:p></o:p></span></div>
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<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">40-50ish+race<o:p></o:p></span></div>
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<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 46.7pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 76.05pt;" valign="bottom" width="101">
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<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Monday<o:p></o:p></span></div>
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<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 46.7pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 76.55pt;" valign="bottom" width="102">
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<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">10/29/2018<o:p></o:p></span></div>
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<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 46.7pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 185.35pt;" valign="bottom" width="247">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">70-80 min<o:p></o:p></span></div>
</td>
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<br /></div>
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<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 23.35pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 76.05pt;" valign="bottom" width="101">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Tuesday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 23.35pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 76.55pt;" valign="bottom" width="102">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">10/30/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 23.35pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 185.35pt;" valign="bottom" width="247">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">60-70 min<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 70.1pt; mso-yfti-irow: 9;">
<td nowrap="" style="background: #FF6600; border-top: none; border: solid windowtext 1.0pt; height: 70.1pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 77.9pt;" valign="bottom" width="104">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 70.1pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 76.05pt;" valign="bottom" width="101">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Wednesday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 70.1pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 76.55pt;" valign="bottom" width="102">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">10/31/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 70.1pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 185.35pt;" valign="bottom" width="247">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">4 miles easy, 5 x 1000m @ threshold pace + 4 x 200m 2 miles easy<o:p></o:p></span></div>
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<tr style="height: 23.35pt; mso-yfti-irow: 10;">
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<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 23.35pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 76.05pt;" valign="bottom" width="101">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Thursday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 23.35pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 76.55pt;" valign="bottom" width="102">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">11/1/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 23.35pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 185.35pt;" valign="bottom" width="247">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">60 min<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 23.35pt; mso-yfti-irow: 11;">
<td nowrap="" style="background: #FF6600; border-top: none; border: solid windowtext 1.0pt; height: 23.35pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 77.9pt;" valign="bottom" width="104">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 23.35pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 76.05pt;" valign="bottom" width="101">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Friday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 23.35pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 76.55pt;" valign="bottom" width="102">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">11/2/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 23.35pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 185.35pt;" valign="bottom" width="247">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">50 min + easy strides<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 23.35pt; mso-yfti-irow: 12;">
<td nowrap="" style="background: #FF6600; border-top: none; border: solid windowtext 1.0pt; height: 23.35pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 77.9pt;" valign="bottom" width="104">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 23.35pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 76.05pt;" valign="bottom" width="101">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Saturday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 23.35pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 76.55pt;" valign="bottom" width="102">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">11/3/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 23.35pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 185.35pt;" valign="bottom" width="247">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">35 min<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 23.35pt; mso-yfti-irow: 13; mso-yfti-lastrow: yes;">
<td nowrap="" style="background: #FF6600; border-top: none; border: solid windowtext 1.0pt; height: 23.35pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 77.9pt;" valign="bottom" width="104">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 23.35pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 76.05pt;" valign="bottom" width="101">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Sunday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 23.35pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 76.55pt;" valign="bottom" width="102">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">11/4/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 23.35pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 185.35pt;" valign="bottom" width="247">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">New York<o:p></o:p></span></div>
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Ryan Vailhttp://www.blogger.com/profile/04175573443546078626noreply@blogger.com63tag:blogger.com,1999:blog-3451935545100027718.post-51773502868651997282018-10-26T13:06:00.000-07:002018-10-26T13:06:13.631-07:00Less than 2 weeks to the TCS New York City Marathon: Last week's training<div dir="ltr" style="text-align: left;" trbidi="on">
With less than two weeks to the NYC marathon, the big workouts are in the bank. This last week was one that I was slightly dreading as we had scheduled two threshold type workouts following the hard 22 miles from the previous Sunday. I was quite surprised with how I felt in the Wednesday workout, but it did help being in Seattle and having some support from the Beasts. I didn't have to go into the well on the Sunday workout (15 x 1km), but it was definitely dragging. That's the big difference between training for the marathon and training for something like the 10km. Before a hard 10k workout, I have to get myself pumped up and be mentally ready for the intensity, but before a marathon workout like this, I have to prepare my brain to be bored, patient, and ready to focus on the latter reps when fatigue starts kicking in. I would say they are both equally challenging, but in very different ways. With that said, I am looking forward to some shorter workouts this winter!<br />
<br />
With the race rapidly approaching, now is the time to put my extra energy into dialing in all the little things. That's not to say I'm not trying to do that all build-up, but I am naturally hyper-focused at this point. I'm doing my best to distract myself rather than toil in thoughts of whether or not I hit all the training I needed to to have my best race. I have to believe that I put in as much work as I was capable of while staying healthy and be confident in my consistency. This is the best round of training I have had in a long time, and I am looking forward to putting it to the test when it matters on November 4th!<br />
<br />
Thanks again for reading and feel free to check out last week's training below.<br />
<br />
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<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">130<o:p></o:p></span></div>
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<td nowrap="" style="background: #FF6600; border-left: none; border: solid windowtext 1.0pt; height: 37.55pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 84.95pt;" valign="bottom" width="113">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Monday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-left: none; border: solid windowtext 1.0pt; height: 37.55pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 85.55pt;" valign="bottom" width="114">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">10/15/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-left: none; border: solid windowtext 1.0pt; height: 37.55pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 207.05pt;" valign="bottom" width="276">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"> AM: 14 + strength<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">PM: 6<o:p></o:p></span></div>
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<br /></div>
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<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 37.55pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 84.95pt;" valign="bottom" width="113">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Tuesday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 37.55pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 85.55pt;" valign="bottom" width="114">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">10/16/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 37.55pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 207.05pt;" valign="bottom" width="276">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">AM: 12.5 + drills and strides<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">PM: 6<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 37.55pt; mso-yfti-irow: 2;">
<td nowrap="" style="background: #FF6600; border-top: none; border: solid windowtext 1.0pt; height: 37.55pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" valign="bottom" width="116">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 37.55pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 84.95pt;" valign="bottom" width="113">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Wednesday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 37.55pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 85.55pt;" valign="bottom" width="114">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">10/17/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 37.55pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 207.05pt;" valign="bottom" width="276">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">AM: 4 mile-1-1-1 @ @ 4:44, 4:40, 4:37: 4:26, rest = 4 min,
1 min<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">PM: 6<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 37.55pt; mso-yfti-irow: 3;">
<td nowrap="" style="background: #FF6600; border-top: none; border: solid windowtext 1.0pt; height: 37.55pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" valign="bottom" width="116">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 37.55pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 84.95pt;" valign="bottom" width="113">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Thursday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 37.55pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 85.55pt;" valign="bottom" width="114">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">10/18/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 37.55pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 207.05pt;" valign="bottom" width="276">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"> AM: 11 + strength<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">PM: 5<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 37.55pt; mso-yfti-irow: 4;">
<td nowrap="" style="background: #FF6600; border-top: none; border: solid windowtext 1.0pt; height: 37.55pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" valign="bottom" width="116">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 37.55pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 84.95pt;" valign="bottom" width="113">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Friday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 37.55pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 85.55pt;" valign="bottom" width="114">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">10/19/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 37.55pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 207.05pt;" valign="bottom" width="276">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">AM: 12.5 + drills and strides<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">PM: 5<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 37.55pt; mso-yfti-irow: 5;">
<td nowrap="" style="background: #FF6600; border-top: none; border: solid windowtext 1.0pt; height: 37.55pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" valign="bottom" width="116">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 37.55pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 84.95pt;" valign="bottom" width="113">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Saturday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 37.55pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 85.55pt;" valign="bottom" width="114">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">10/20/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 37.55pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 207.05pt;" valign="bottom" width="276">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"> AM15 x1000m @ 2:55 (slowest 2:57, fastest 2:52, 1 min rest<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">PM: 5<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 37.55pt; mso-yfti-irow: 6; mso-yfti-lastrow: yes;">
<td nowrap="" style="background: #FF6600; border-top: none; border: solid windowtext 1.0pt; height: 37.55pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 87.0pt;" valign="bottom" width="116">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 37.55pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 84.95pt;" valign="bottom" width="113">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Sunday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 37.55pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 85.55pt;" valign="bottom" width="114">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">10/21/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 37.55pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 207.05pt;" valign="bottom" width="276">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">20 miles, finish at marathon pace<o:p></o:p></span></div>
</td>
</tr>
</tbody></table>
</div>
Ryan Vailhttp://www.blogger.com/profile/04175573443546078626noreply@blogger.com4tag:blogger.com,1999:blog-3451935545100027718.post-50995984320814921702018-10-20T16:00:00.000-07:002018-10-20T16:00:01.536-07:00Less than 3 weeks to the TCS New York City Marathon: Last week's training<div dir="ltr" style="text-align: left;" trbidi="on">
I'm getting this out a bit late this week, but here it is. Coming off the tough 16 mile tempo the previous week, we stuck with a long Fartlek mid-week. Still high volume, but only effort based on the soft and hilly Leif Erikson trail in Forest Park. This had me feeling decent heading into the 22 mile long run where I was looking to run press most of the way. The goal was something slower than marathon pace, but faster than normal easy run pace. After two fairly slow warmup miles, the next 20 averaged 5:20 with a 5:27 overall average. The effort was right, and had this been a little farther out from race day, I think I could have managed a bit faster or longer. It was a good confidence boost at the end of another big week. I'm now slowly tapering, and it will get a bit sharper the last 1-2 weeks. Time to start feeling fresh again! Hard to remember what that feels like.<br />
<br />
Thanks again for reading and feel free to check out last week's training below:<br />
<br />
<table border="0" cellpadding="0" cellspacing="0" class="MsoNormalTable" style="border-collapse: collapse; margin-left: -.25pt; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184; width: 0px;">
<tbody>
<tr style="height: 30.95pt; mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td nowrap="" style="background: #D9D9D9; border: solid windowtext 1.0pt; height: 30.95pt; mso-border-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 81.35pt;" valign="bottom" width="108">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">135<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-left: none; border: solid windowtext 1.0pt; height: 30.95pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 79.45pt;" valign="bottom" width="106">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Monday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-left: none; border: solid windowtext 1.0pt; height: 30.95pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 80.0pt;" valign="bottom" width="107">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">10/8/2018<o:p></o:p></span></div>
</td>
<td style="background: #D9D9D9; border-left: none; border: solid windowtext 1.0pt; height: 30.95pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 193.7pt;" valign="bottom" width="258">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"> AM: 12.5 + strength<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">PM: 6<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 30.95pt; mso-yfti-irow: 1;">
<td nowrap="" style="background: #D9D9D9; border-top: none; border: solid windowtext 1.0pt; height: 30.95pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 81.35pt;" valign="bottom" width="108">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.95pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 79.45pt;" valign="bottom" width="106">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Tuesday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.95pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 80.0pt;" valign="bottom" width="107">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">10/9/2018<o:p></o:p></span></div>
</td>
<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.95pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 193.7pt;" valign="bottom" width="258">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"> AM: 14<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">PM: 6 + drills and strides<o:p></o:p></span></div>
</td>
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<br /></div>
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<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.95pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 79.45pt;" valign="bottom" width="106">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Wednesday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.95pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 80.0pt;" valign="bottom" width="107">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">10/10/2018<o:p></o:p></span></div>
</td>
<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.95pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 193.7pt;" valign="bottom" width="258">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">AM: Fartlek, 3 x 1-2-3-4<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">PM: 5<o:p></o:p></span></div>
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<tr style="height: 30.95pt; mso-yfti-irow: 3;">
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<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.95pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 79.45pt;" valign="bottom" width="106">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Thursday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.95pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 80.0pt;" valign="bottom" width="107">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">10/11/2018<o:p></o:p></span></div>
</td>
<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.95pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 193.7pt;" valign="bottom" width="258">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"> AM: 14 + strength<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">PM: 6<o:p></o:p></span></div>
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<tr style="height: 30.95pt; mso-yfti-irow: 4;">
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<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.95pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 79.45pt;" valign="bottom" width="106">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Friday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.95pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 80.0pt;" valign="bottom" width="107">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">10/12/2018<o:p></o:p></span></div>
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<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.95pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 193.7pt;" valign="bottom" width="258">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">AM: 1 hour run + 12 x 200 meter hills<o:p></o:p></span></div>
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<td nowrap="" style="background: #D9D9D9; border-top: none; border: solid windowtext 1.0pt; height: 30.95pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 81.35pt;" valign="bottom" width="108">
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<br /></div>
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<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.95pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 79.45pt;" valign="bottom" width="106">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Saturday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.95pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 80.0pt;" valign="bottom" width="107">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">10/13/2018<o:p></o:p></span></div>
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<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.95pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 193.7pt;" valign="bottom" width="258">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"> AM: 13<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">PM: off<o:p></o:p></span></div>
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<tr style="height: 61.95pt; mso-yfti-irow: 6; mso-yfti-lastrow: yes;">
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<br /></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 61.95pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 79.45pt;" valign="bottom" width="106">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Sunday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 61.95pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 80.0pt;" valign="bottom" width="107">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">10/14/2018<o:p></o:p></span></div>
</td>
<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 61.95pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 193.7pt;" valign="bottom" width="258">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Long run: 22 miles moderate with last 4 miles at sub-5:00, 5:27
overall avg.<o:p></o:p></span></div>
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Ryan Vailhttp://www.blogger.com/profile/04175573443546078626noreply@blogger.com90tag:blogger.com,1999:blog-3451935545100027718.post-2308397985336519272018-10-11T14:50:00.000-07:002018-10-11T14:50:29.326-07:00Less than 4 weeks to the TCS New York City Marathon: Last week's training<div dir="ltr" style="text-align: left;" trbidi="on">
We're down to less than a month before the big day, and I survived what I consider one the toughest workouts of the marathon training block. I did 16 miles, slightly slower than what I think is my current marathon pace, but the course was very difficult. For those who have trained in Portland, the loop is Fairmount Blvd, just below council crest. It is runable, but there is no flat section. My wife and I both decided to give it a shot for a long tempo to mimic the NYC course and beat the legs up in a different way than our usual flat Sauvie Island loop. This tempo is also challenging because I went into it with another 140 mile week and a fairly high volume Wednesday workout. The pace wasn't blazing, but the effort was right, and I'm glad I went with the more difficult terrain.<br />
<br />
There is really only time for one more big long run effort before starting to bring the intensity and volume gradually down on the way to November, 4th. I'm looking forward to utilizing what should be a perfect fall Portland day to get aggressive in a 22 mile run this coming weekend.<br />
<br />
Thanks again for reading, and feel free to check out last week's training below.<br />
<br />
<br />
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<tbody>
<tr style="height: 34.55pt; mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td nowrap="" style="background: #FF6600; border: solid windowtext 1.0pt; height: 34.55pt; mso-border-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 81.4pt;" valign="bottom" width="109">
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<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">140<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-left: none; border: solid windowtext 1.0pt; height: 34.55pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 79.45pt;" valign="bottom" width="106">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Monday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-left: none; border: solid windowtext 1.0pt; height: 34.55pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 73.05pt;" valign="bottom" width="97">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">10/1/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-left: none; border: solid windowtext 1.0pt; height: 34.55pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 200.65pt;" valign="bottom" width="268">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"> AM: 13 + strength<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">PM: 6<o:p></o:p></span></div>
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<br /></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 34.55pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 79.45pt;" valign="bottom" width="106">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Tuesday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 34.55pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 73.05pt;" valign="bottom" width="97">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">10/2/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 34.55pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 200.65pt;" valign="bottom" width="268">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"> AM: 14 + drills and strides<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">PM: 6<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 34.55pt; mso-yfti-irow: 2;">
<td nowrap="" style="background: #FF6600; border-top: none; border: solid windowtext 1.0pt; height: 34.55pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 81.4pt;" valign="bottom" width="109">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 34.55pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 79.45pt;" valign="bottom" width="106">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Wednesday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 34.55pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 73.05pt;" valign="bottom" width="97">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">10/3/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 34.55pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 200.65pt;" valign="bottom" width="268">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">AM:15 x 1000m @ 70, 1 min rest<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">PM: 6<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 34.55pt; mso-yfti-irow: 3;">
<td nowrap="" style="background: #FF6600; border-top: none; border: solid windowtext 1.0pt; height: 34.55pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 81.4pt;" valign="bottom" width="109">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 34.55pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 79.45pt;" valign="bottom" width="106">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Thursday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 34.55pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 73.05pt;" valign="bottom" width="97">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">10/4/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 34.55pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 200.65pt;" valign="bottom" width="268">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"> AM: 14 + strength<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">PM: 6<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 34.55pt; mso-yfti-irow: 4;">
<td nowrap="" style="background: #FF6600; border-top: none; border: solid windowtext 1.0pt; height: 34.55pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 81.4pt;" valign="bottom" width="109">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 34.55pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 79.45pt;" valign="bottom" width="106">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Friday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 34.55pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 73.05pt;" valign="bottom" width="97">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">10/5/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 34.55pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 200.65pt;" valign="bottom" width="268">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">AM: 1 hour run + 15 x 200 meter hills<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">PM: 6<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 34.55pt; mso-yfti-irow: 5;">
<td nowrap="" style="background: #FF6600; border-top: none; border: solid windowtext 1.0pt; height: 34.55pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 81.4pt;" valign="bottom" width="109">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 34.55pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 79.45pt;" valign="bottom" width="106">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Saturday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 34.55pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 73.05pt;" valign="bottom" width="97">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">10/6/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 34.55pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 200.65pt;" valign="bottom" width="268">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"> AM: 12 + strength<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">PM: 6<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 69.1pt; mso-yfti-irow: 6; mso-yfti-lastrow: yes;">
<td nowrap="" style="background: #FF6600; border-top: none; border: solid windowtext 1.0pt; height: 69.1pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 81.4pt;" valign="bottom" width="109">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 69.1pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 79.45pt;" valign="bottom" width="106">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Sunday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 69.1pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 73.05pt;" valign="bottom" width="97">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">10/7/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 69.1pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 200.65pt;" valign="bottom" width="268">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">3 mile warmup, 16 mile tempo @ 5:05 on hilly Fairmount loop, 3
mile cooldown<o:p></o:p></span></div>
</td>
</tr>
</tbody></table>
</div>
Ryan Vailhttp://www.blogger.com/profile/04175573443546078626noreply@blogger.com10tag:blogger.com,1999:blog-3451935545100027718.post-42000596537850283912018-10-04T07:12:00.001-07:002018-10-04T07:12:58.066-07:00Less than 5 weeks to the TCS New York City Marathon: Last week's training<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
With exactly a month to go before the NYC marathon, I'm happy with my current fitness level. A month is still plenty of time to continue making ground, but the trajectory is where I want it. The mid-week workout was a typical threshold type effort, but the long run was something a bit different than what we have done in the past. It was 15 miles of work, starting a little faster than marathon pace, but a bit slower than half pace, with generous rest. I am hoping it will make the upcoming 16+ mile tempo at marathon pace feel as comfortable as possible. The times weren't outstanding, but they were on the road and coming off another 140 mile week, and shortly after 15 x 200 meter hills. In a non-marathon training week, the hills wouldn't be treated as much of a workout, but with all the building fatigue of marathon training, they're just one more weight on your shoulders heading into the long run. That is exactly how marathon training should feel. I'm looking forward to the final few weeks of training when the volume starts to come down and I start to feel a bit poppy again.<br />
<br />
Thanks again for reading and feel free to check out last week's training below:<br />
<br />
<br />
<table border="0" cellpadding="0" cellspacing="0" class="MsoNormalTable" style="border-collapse: collapse; margin-left: -.25pt; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184; width: 0px;">
<tbody>
<tr style="height: 26.15pt; mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td nowrap="" style="background: #D9D9D9; border: solid windowtext 1.0pt; height: 26.15pt; mso-border-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 85.6pt;" valign="bottom" width="114">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">140<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-left: none; border: solid windowtext 1.0pt; height: 26.15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 83.55pt;" valign="bottom" width="111">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Monday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-left: none; border: solid windowtext 1.0pt; height: 26.15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 76.85pt;" valign="bottom" width="102">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">9/24/2018<o:p></o:p></span></div>
</td>
<td style="background: #D9D9D9; border-left: none; border: solid windowtext 1.0pt; height: 26.15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 211.05pt;" valign="bottom" width="281">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"> AM: 14 + strength<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">PM: 6<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 26.15pt; mso-yfti-irow: 1;">
<td nowrap="" style="background: #D9D9D9; border-top: none; border: solid windowtext 1.0pt; height: 26.15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 85.6pt;" valign="bottom" width="114">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 26.15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 83.55pt;" valign="bottom" width="111">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Tuesday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 26.15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 76.85pt;" valign="bottom" width="102">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">9/25/2018<o:p></o:p></span></div>
</td>
<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 26.15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 211.05pt;" valign="bottom" width="281">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">AM: 14 + drills and strides<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">PM: 6<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 52.3pt; mso-yfti-irow: 2;">
<td nowrap="" style="background: #D9D9D9; border-top: none; border: solid windowtext 1.0pt; height: 52.3pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 85.6pt;" valign="bottom" width="114">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 52.3pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 83.55pt;" valign="bottom" width="111">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Wednesday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 52.3pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 76.85pt;" valign="bottom" width="102">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">9/26/2018<o:p></o:p></span></div>
</td>
<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 52.3pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 211.05pt;" valign="bottom" width="281">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">AM: 4 x 2 mile @ 4:45, 1-2 min rest<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">PM: 5<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 26.15pt; mso-yfti-irow: 3;">
<td nowrap="" style="background: #D9D9D9; border-top: none; border: solid windowtext 1.0pt; height: 26.15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 85.6pt;" valign="bottom" width="114">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 26.15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 83.55pt;" valign="bottom" width="111">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Thursday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 26.15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 76.85pt;" valign="bottom" width="102">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">9/27/2018<o:p></o:p></span></div>
</td>
<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 26.15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 211.05pt;" valign="bottom" width="281">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"> AM: 14 + strength<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">PM: 6<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 26.15pt; mso-yfti-irow: 4;">
<td nowrap="" style="background: #D9D9D9; border-top: none; border: solid windowtext 1.0pt; height: 26.15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 85.6pt;" valign="bottom" width="114">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 26.15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 83.55pt;" valign="bottom" width="111">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Friday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 26.15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 76.85pt;" valign="bottom" width="102">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">9/28/2018<o:p></o:p></span></div>
</td>
<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 26.15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 211.05pt;" valign="bottom" width="281">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">AM: run + 15 x 200 meter hills<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">PM: 6<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 26.15pt; mso-yfti-irow: 5;">
<td nowrap="" style="background: #D9D9D9; border-top: none; border: solid windowtext 1.0pt; height: 26.15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 85.6pt;" valign="bottom" width="114">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 26.15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 83.55pt;" valign="bottom" width="111">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Saturday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 26.15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 76.85pt;" valign="bottom" width="102">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">9/29/2018<o:p></o:p></span></div>
</td>
<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 26.15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 211.05pt;" valign="bottom" width="281">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"> AM: 18.5 + strength<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">PM: 6<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 52.3pt; mso-yfti-irow: 6; mso-yfti-lastrow: yes;">
<td nowrap="" style="background: #D9D9D9; border-top: none; border: solid windowtext 1.0pt; height: 52.3pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 85.6pt;" valign="bottom" width="114">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 52.3pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 83.55pt;" valign="bottom" width="111">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Sunday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 52.3pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 76.85pt;" valign="bottom" width="102">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">9/30/2018<o:p></o:p></span></div>
</td>
<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 52.3pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 211.05pt;" valign="bottom" width="281">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Tempos: 5 miles, 4, 3, 2, 1 starting @ 4:52 and working down to
4:40, rest = 5 min, 4, 3, 2<o:p></o:p></span></div>
</td>
</tr>
</tbody></table>
</div>
Ryan Vailhttp://www.blogger.com/profile/04175573443546078626noreply@blogger.com3tag:blogger.com,1999:blog-3451935545100027718.post-87402108669427524892018-09-27T17:39:00.000-07:002018-09-27T17:39:02.101-07:00Less than 6 weeks to the TCS New York City Marathon: Last week's training<div dir="ltr" style="text-align: left;" trbidi="on">
After recovering from the half-marathon and the travel from Europe, I was able to ease back into workouts. We started relatively light with a 10 mile tempo at marathon effort, but we got a bit more aggressive on the Sunday workout with one of our staples. I started with a 3.5 mile warmup, then went through a normal routine of drills and strides before starting my 4 mile tempo on the track in which I average just under 4:45. I then changed my shoes from flats to trainers as quickly as possible and did a 10 mile run at about 5:45 pace before again switching shoes and starting another 4 mile tempo, this time at about 4:42, then cooling down for another 3.5, giving me 25 for the day. I went into this workout feeling fairly tired from the high mileage week, so even though the times aren't necessarily impressive, I was pleased with my effort. There also happened to be a soccer game going on and I had to dig back to my old football days to zig zag around kids and soccer balls in the middle of my second tempo. I'm sure I looked quite insane, gritting my teeth in pain while trying to also acknowledge I was essentially encroaching on their playground. It was a big effort, and I was proud of it.<br />
<br />
There's only time for a few more big Sunday workouts, so I was very relieved to nail this one. The hard work is nowhere near over, but I do have a substantial number of miles and solid workouts under my belt so far. I need to keep the momentum going while staying healthy.<br />
<br />
Thanks again for reading, and feel free to check out last week's training below.<br />
<br />
<br />
<table border="0" cellpadding="0" cellspacing="0" class="MsoNormalTable" style="border-collapse: collapse; margin-left: -.25pt; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184; width: 0px;">
<tbody>
<tr style="height: 30.45pt; mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td nowrap="" style="background: #FF6600; border: solid windowtext 1.0pt; height: 30.45pt; mso-border-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 85.35pt;" valign="bottom" width="114">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">140<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-left: none; border: solid windowtext 1.0pt; height: 30.45pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 83.3pt;" valign="bottom" width="111">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Monday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-left: none; border: solid windowtext 1.0pt; height: 30.45pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 76.6pt;" valign="bottom" width="102">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">9/17/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-left: none; border: solid windowtext 1.0pt; height: 30.45pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 210.35pt;" valign="bottom" width="280">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"> AM: 14 + strength<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">PM: 6<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 60.95pt; mso-yfti-irow: 1;">
<td nowrap="" style="background: #FF6600; border-top: none; border: solid windowtext 1.0pt; height: 60.95pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 85.35pt;" valign="bottom" width="114">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 60.95pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 83.3pt;" valign="bottom" width="111">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Tuesday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 60.95pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 76.6pt;" valign="bottom" width="102">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">9/18/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 60.95pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 210.35pt;" valign="bottom" width="280">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">4 miles easy, 10 miles @ 4:57, 4 miles easy<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 30.45pt; mso-yfti-irow: 2;">
<td nowrap="" style="background: #FF6600; border-top: none; border: solid windowtext 1.0pt; height: 30.45pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 85.35pt;" valign="bottom" width="114">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.45pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 83.3pt;" valign="bottom" width="111">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Wednesday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.45pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 76.6pt;" valign="bottom" width="102">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">9/19/2018<o:p></o:p></span></div>
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<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
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<tr style="height: 30.45pt; mso-yfti-irow: 3;">
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<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
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<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.45pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 83.3pt;" valign="bottom" width="111">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Thursday<o:p></o:p></span></div>
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<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.45pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 76.6pt;" valign="bottom" width="102">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">9/20/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.45pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 210.35pt;" valign="bottom" width="280">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">AM: 1 hour + 15 x 200 meter hills<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">PM: 40 minutes<o:p></o:p></span></div>
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<tr style="height: 30.45pt; mso-yfti-irow: 4;">
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<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
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<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.45pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 83.3pt;" valign="bottom" width="111">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Friday<o:p></o:p></span></div>
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<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.45pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 76.6pt;" valign="bottom" width="102">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">9/21/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.45pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 210.35pt;" valign="bottom" width="280">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"> AM: 12.5 + strength<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">PM: 6<o:p></o:p></span></div>
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<tr style="height: 30.45pt; mso-yfti-irow: 5;">
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<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
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<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.45pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 83.3pt;" valign="bottom" width="111">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Saturday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.45pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 76.6pt;" valign="bottom" width="102">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">9/22/2018<o:p></o:p></span></div>
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<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.45pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 210.35pt;" valign="bottom" width="280">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"> AM: 12.5 + drills and strides<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">PM: 6<o:p></o:p></span></div>
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<tr style="height: 60.95pt; mso-yfti-irow: 6; mso-yfti-lastrow: yes;">
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<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
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<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 60.95pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 83.3pt;" valign="bottom" width="111">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Sunday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 60.95pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 76.6pt;" valign="bottom" width="102">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">9/23/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 60.95pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 210.35pt;" valign="bottom" width="280">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">4 mile tempo (18:55), 10 miles @ sub-6:00, 4 mile tempo (18:50)<o:p></o:p></span></div>
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Ryan Vailhttp://www.blogger.com/profile/04175573443546078626noreply@blogger.com1tag:blogger.com,1999:blog-3451935545100027718.post-23313050358766745832018-09-19T16:27:00.001-07:002018-09-19T16:27:19.793-07:00Less than 7 weeks to the TCS New York City Marathon: Last week's training<div dir="ltr" style="text-align: left;" trbidi="on">
This week was taken purely as recovery following the half-marathon and also traveling back from Europe to Portland. I typically have no trouble sleeping on the plane, making recovery much easier, but it turns out that a 9 month old makes that slightly more difficult. With both those things in mind, we decided to take this week easy, and build back into volume. I was much more sore than I expected after Great North, so I'm confident that being conservative at this point is the right decision. We still have 6.5 weeks until the race, so plenty of time for more quality workouts and long runs.<br />
<br />
Unfortunately this is a fairly boring week to post, but in reality, 80% of marathon training is tedious and unexciting. That's why I don't mind going it mostly alone this time of year; I can knock out miles all day, but the shorter, high intensity workouts are where you really count on others to get you through. I also throw 8-10 podcasts on my Ipod Shuffle, so I have a wide variety depending on my mood that day. Anything from comedy to history to politics...I always appreciate recommendations. Send them to me on Facebook or on Twitter if you have the time.<br />
<br />
Last week's training is below and follow me <a href="http://www.twitter.com/ryanvail">here</a> on Twitter for more updates.<br />
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<tr style="height: 27.45pt; mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
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<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-element-anchor-horizontal: column; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: .05pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">100<o:p></o:p></span></div>
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<td nowrap="" style="background: #D9D9D9; border-left: none; border: solid windowtext 1.0pt; height: 27.45pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 78.2pt;" valign="bottom" width="104">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-element-anchor-horizontal: column; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: .05pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Monday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-left: none; border: solid windowtext 1.0pt; height: 27.45pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 71.95pt;" valign="bottom" width="96">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-element-anchor-horizontal: column; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: .05pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">9/10/2018<o:p></o:p></span></div>
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<td style="background: #D9D9D9; border-left: none; border: solid windowtext 1.0pt; height: 27.45pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 197.55pt;" valign="bottom" width="263">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-element-anchor-horizontal: column; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: .05pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"> 6 miles slow recovery jog<o:p></o:p></span></div>
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<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-element-anchor-horizontal: column; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: .05pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 27.45pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 78.2pt;" valign="bottom" width="104">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-element-anchor-horizontal: column; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: .05pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Tuesday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 27.45pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 71.95pt;" valign="bottom" width="96">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-element-anchor-horizontal: column; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: .05pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">9/11/2018<o:p></o:p></span></div>
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<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 27.45pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 197.55pt;" valign="bottom" width="263">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-element-anchor-horizontal: column; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: .05pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"> AM: 12 miles slow recovery
jog<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-element-anchor-horizontal: column; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: .05pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">PM: 5 miles slow recovery jog<o:p></o:p></span></div>
</td>
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<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-element-anchor-horizontal: column; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: .05pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 27.45pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 78.2pt;" valign="bottom" width="104">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-element-anchor-horizontal: column; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: .05pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Wednesday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 27.45pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 71.95pt;" valign="bottom" width="96">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-element-anchor-horizontal: column; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: .05pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">9/12/2018<o:p></o:p></span></div>
</td>
<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 27.45pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 197.55pt;" valign="bottom" width="263">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-element-anchor-horizontal: column; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: .05pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"> Off, travel from Prague to
Portland<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 27.45pt; mso-yfti-irow: 3;">
<td nowrap="" style="background: #D9D9D9; border-top: none; border: solid windowtext 1.0pt; height: 27.45pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 80.15pt;" valign="bottom" width="107">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-element-anchor-horizontal: column; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: .05pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 27.45pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 78.2pt;" valign="bottom" width="104">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-element-anchor-horizontal: column; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: .05pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Thursday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 27.45pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 71.95pt;" valign="bottom" width="96">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-element-anchor-horizontal: column; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: .05pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">9/13/2018<o:p></o:p></span></div>
</td>
<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 27.45pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 197.55pt;" valign="bottom" width="263">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-element-anchor-horizontal: column; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: .05pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">AM: 14 miles + 45 minutes
core/strength<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-element-anchor-horizontal: column; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: .05pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">PM: 6 miles<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 27.45pt; mso-yfti-irow: 4;">
<td nowrap="" style="background: #D9D9D9; border-top: none; border: solid windowtext 1.0pt; height: 27.45pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 80.15pt;" valign="bottom" width="107">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-element-anchor-horizontal: column; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: .05pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 27.45pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 78.2pt;" valign="bottom" width="104">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-element-anchor-horizontal: column; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: .05pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Friday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 27.45pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 71.95pt;" valign="bottom" width="96">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-element-anchor-horizontal: column; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: .05pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">9/14/2018<o:p></o:p></span></div>
</td>
<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 27.45pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 197.55pt;" valign="bottom" width="263">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-element-anchor-horizontal: column; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: .05pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"> AM: 14 miles + drills and
strides<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-element-anchor-horizontal: column; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: .05pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">PM: 6 miles<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 27.45pt; mso-yfti-irow: 5;">
<td nowrap="" style="background: #D9D9D9; border-top: none; border: solid windowtext 1.0pt; height: 27.45pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 80.15pt;" valign="bottom" width="107">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-element-anchor-horizontal: column; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: .05pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 27.45pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 78.2pt;" valign="bottom" width="104">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-element-anchor-horizontal: column; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: .05pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Saturday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 27.45pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 71.95pt;" valign="bottom" width="96">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-element-anchor-horizontal: column; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: .05pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">9/15/2018<o:p></o:p></span></div>
</td>
<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 27.45pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 197.55pt;" valign="bottom" width="263">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-element-anchor-horizontal: column; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: .05pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">AM: 14 miles + 40 minutes
core/strength<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-element-anchor-horizontal: column; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: .05pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">PM: 6 miles<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 27.45pt; mso-yfti-irow: 6; mso-yfti-lastrow: yes;">
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<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-element-anchor-horizontal: column; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: .05pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 27.45pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 78.2pt;" valign="bottom" width="104">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-element-anchor-horizontal: column; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: .05pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Sunday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 27.45pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 71.95pt;" valign="bottom" width="96">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-element-anchor-horizontal: column; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: .05pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">9/16/2018<o:p></o:p></span></div>
</td>
<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 27.45pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 197.55pt;" valign="bottom" width="263">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-element-anchor-horizontal: column; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: .05pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">18 miles easy<o:p></o:p></span></div>
</td>
</tr>
</tbody></table>
</div>
Ryan Vailhttp://www.blogger.com/profile/04175573443546078626noreply@blogger.com0tag:blogger.com,1999:blog-3451935545100027718.post-45987135103239414222018-09-11T08:31:00.000-07:002018-09-11T08:31:12.689-07:00Less than 8 weeks to the TCS New York City Marathon: Last week's training<div dir="ltr" style="text-align: left;" trbidi="on">
I would call the half-marathon at the Great North Run last weekend a success. It was my second fastest half (62:19), and I was competitive, with a 5th place overall finish in a very strong field. I was fortunate to have a group to run with for the majority of the race, and fellow American, Scott Fauble and I were able to battle it out until the end. The Great North course is very hilly and unforgiving, so I see it as a perfect tune-up race heading into the rest of my NYC Marathon training. I am surprisingly sore following the race, but I really did go into the well. I am also traveling back to the US this week after a long summer in Europe, so it's perfect timing for a low intensity week. I will get in as much volume as I can, but the main goal for the week is recovery before the final 7 weeks of training.<br />
<br />
The race took on some extra meaning as it was the first time in years that my wife and I were able to race at the same time. We were able to leave the baby with her mom in Czech and Eva crushed it with a 2 minute PR at 76:10. We are both on track for NYC!<br />
<br />
I did rest for a few days before the race, but I did my best to keep the volume relatively high the first half of the week. The only workout for the week included 1k repeats at half-marathon pace with fairly short rest. Feel free to check out the full week below.<br />
<br />
Thanks again for reading, and follow me <a href="http://www.twitter.com/ryanvail">here</a> on Twitter for more updates.<br />
<br />
<br />
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<tbody>
<tr style="height: 27.95pt; mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td nowrap="" style="background: #FF6600; border: solid windowtext 1.0pt; height: 27.95pt; mso-border-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 79.7pt;" valign="bottom" width="106">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">105<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-left: none; border: solid windowtext 1.0pt; height: 27.95pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 77.8pt;" valign="bottom" width="104">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Monday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-left: none; border: solid windowtext 1.0pt; height: 27.95pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 68.65pt;" valign="bottom" width="92">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">9/3/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-left: none; border: solid windowtext 1.0pt; height: 27.95pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 199.4pt;" valign="bottom" width="266">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">AM: 14, 45 minutes strength<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">PM: 6 <o:p></o:p></span></div>
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<br /></div>
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<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 55.95pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 77.8pt;" valign="bottom" width="104">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Tuesday<o:p></o:p></span></div>
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<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 55.95pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 68.65pt;" valign="bottom" width="92">
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<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">9/4/2018<o:p></o:p></span></div>
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<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">AM: 12.5 + drills and strides<o:p></o:p></span></div>
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<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">PM: 6<o:p></o:p></span></div>
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<br /></div>
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<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Wednesday<o:p></o:p></span></div>
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<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 27.95pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 68.65pt;" valign="bottom" width="92">
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<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">9/5/2018<o:p></o:p></span></div>
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<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">AM: 10 x 1000m @ 2:57, 1 min rest<o:p></o:p></span></div>
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<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">PM: 5<o:p></o:p></span></div>
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<br /></div>
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<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Thursday<o:p></o:p></span></div>
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<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 27.95pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 68.65pt;" valign="bottom" width="92">
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<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">9/6/2018<o:p></o:p></span></div>
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<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">AM: 11, 30 minutes light core and stretching<o:p></o:p></span></div>
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<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">PM: 6<o:p></o:p></span></div>
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<br /></div>
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<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 27.95pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 77.8pt;" valign="bottom" width="104">
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<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Friday<o:p></o:p></span></div>
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<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 27.95pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 68.65pt;" valign="bottom" width="92">
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<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">9/7/2018<o:p></o:p></span></div>
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<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 27.95pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 199.4pt;" valign="bottom" width="266">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"> 8 miles easy<o:p></o:p></span></div>
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<br /></div>
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<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Saturday<o:p></o:p></span></div>
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<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 27.95pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 68.65pt;" valign="bottom" width="92">
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<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">9/8/2018<o:p></o:p></span></div>
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<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 27.95pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 199.4pt;" valign="bottom" width="266">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"> 5 miles easy + drills and strides<o:p></o:p></span></div>
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<br /></div>
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<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Sunday<o:p></o:p></span></div>
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<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">9/9/2018<o:p></o:p></span></div>
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<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Great North Half marathon<o:p></o:p></span></div>
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Ryan Vailhttp://www.blogger.com/profile/04175573443546078626noreply@blogger.com5tag:blogger.com,1999:blog-3451935545100027718.post-71689150060415165572018-09-05T07:49:00.000-07:002018-09-05T07:49:09.116-07:00Less than 9 weeks to the TCS New York City Marathon: Last week's training<div dir="ltr" style="text-align: left;" trbidi="on">
With another high volume and relatively high quality week in the books, I'm looking forward to the Great North Half-Marathon in just a few days (Sept. 9th). The training posted below finishes at 7 days from the race, and I decided not to start resting for this race just yet, but I am now currently taking some easy days with the hope of feeling fresh and mixing it up with a very deep field. I'll be lining up next to guys I have raced many times in the past, so I expect to feel right at home. Fortunately I will have a very short flight from Prague directly into Newcastle, so travel will not be an issue. It will also mark the close of my European training phase and I will head back to Portland a few days after the race.<br />
<br />
I'll post an update following the race and do my best to get back into marathon training as quickly as possible. Thanks again for reading and feel free to check out last week's training below.<br />
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141<o:p></o:p></div>
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Monday<o:p></o:p></div>
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8/27/2018<o:p></o:p></div>
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AM: 14, 45 minutes strength<o:p></o:p></div>
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PM: 6<o:p></o:p></div>
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<br /></div>
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Tuesday<o:p></o:p></div>
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8/28/2018<o:p></o:p></div>
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<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
AM: 12.5 +drills and strides<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
PM: 6 <o:p></o:p></div>
</td>
</tr>
<tr style="height: 36.4pt; mso-yfti-irow: 2;">
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<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 36.4pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 80.15pt;" valign="bottom" width="107">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Wednesday<o:p></o:p></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 36.4pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 73.7pt;" valign="bottom" width="98">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
8/29/2018<o:p></o:p></div>
</td>
<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 36.4pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 202.4pt;" valign="bottom" width="270">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Tempo, 4-3-2-1 miles, 3 min, 2 min, 1 min recovery (4:45 pace,
4:43 pace, 4:40 pace, 4:36 pace)<o:p></o:p></div>
</td>
</tr>
<tr style="height: 18.2pt; mso-yfti-irow: 3;">
<td nowrap="" style="background: #D9D9D9; border-top: none; border: solid windowtext 1.0pt; height: 18.2pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 82.1pt;" valign="bottom" width="109">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 18.2pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 80.15pt;" valign="bottom" width="107">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Thursday<o:p></o:p></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 18.2pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 73.7pt;" valign="bottom" width="98">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
8/30/2018<o:p></o:p></div>
</td>
<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 18.2pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 202.4pt;" valign="bottom" width="270">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
AM: 14<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
PM: 6<o:p></o:p></div>
</td>
</tr>
<tr style="height: 18.2pt; mso-yfti-irow: 4;">
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<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 18.2pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 80.15pt;" valign="bottom" width="107">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Friday<o:p></o:p></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 18.2pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 73.7pt;" valign="bottom" width="98">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
8/31/2018<o:p></o:p></div>
</td>
<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 18.2pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 202.4pt;" valign="bottom" width="270">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
AM: 12.5 + drills and strides<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
PM: 6<o:p></o:p></div>
</td>
</tr>
<tr style="height: 72.8pt; mso-yfti-irow: 5;">
<td nowrap="" style="background: #D9D9D9; border-top: none; border: solid windowtext 1.0pt; height: 72.8pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 82.1pt;" valign="bottom" width="109">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 72.8pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 80.15pt;" valign="bottom" width="107">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Saturday<o:p></o:p></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 72.8pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 73.7pt;" valign="bottom" width="98">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
9/1/2018<o:p></o:p></div>
</td>
<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 72.8pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 202.4pt;" valign="bottom" width="270">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
AM: 14, 45 minutes strength<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
PM: 6<o:p></o:p></div>
</td>
</tr>
<tr style="height: 26.65pt; mso-yfti-irow: 6; mso-yfti-lastrow: yes;">
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<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 26.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 80.15pt;" valign="bottom" width="107">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Sunday<o:p></o:p></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 26.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 73.7pt;" valign="bottom" width="98">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
9/2/2018<o:p></o:p></div>
</td>
<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 26.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 202.4pt;" valign="bottom" width="270">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Modified long run: 5 miles easy, 4 miles@4:55-5:00, 2
miles 4:40- 4:45, 2 miles easy, 3 miles @4:55-5:00, 2 miles @4:40-4:45, 4
miles easy, 22 total<o:p></o:p></div>
</td>
</tr>
</tbody></table>
<br />
<br /></div>
Ryan Vailhttp://www.blogger.com/profile/04175573443546078626noreply@blogger.com1tag:blogger.com,1999:blog-3451935545100027718.post-5882788768610037132018-08-28T08:33:00.002-07:002018-08-28T08:33:27.486-07:00Less than 10 weeks to the TCS NYC Marathon: Last several weeks of training<div dir="ltr" style="text-align: left;" trbidi="on">
I know it's been quite the pause since posting my training pre-Boston Marathon, but I plan on putting all my training leading up to NYC between now and November. Even though I was unable to finish in Boston due to the weather, it was surprisingly my most difficult recovery period. My best guess is all the shivering made me sore in ways I was not used to. Regardless, it was a slower crawl back to fitness than I was hoping.<br />
<br />
I started my higher volume a bit early this time as I planned two races during my marathon block this year because I haven't raced often lately. I started off with a fairly low key 10 mile race near Bremen, Germany, and I was pleased with the result. While the time wasn't particularly fast (48:19), it was warm and tactical. I also did not rest much for the race, so the goal was to go be competitive and get a solid, hard effort in. Being only 3 seconds from the win, I achieved my aim. Next up, the Great North Run (half-marathon) on September 9th. I ran here several years ago and had a great experience. The timing works out perfectly for NYC as I will still have 8 weeks of training left following the race. I will also be concluding my 7 week stay in Czech with my wife's family just after this race and finishing my training back in Portland. The Czech countryside is very hilly and full of beautiful running options, making it an ideal spot for my base training segment.<br />
<br />
This fall will also be the first time in a long time that my wife and I are able to run in the same races. She will be joining me for both the Great North Run and NYC Marathon. Her workouts have been going better than ever, so I'm excited to see what she can do over the next couple of months! She gained dual citizenship this year, so depending on the weather, qualifying for the Olympic Trials in NYC is in the realm of possibility. It would be great to be able to line up in Atlanta for the trials together.<br />
<br />
Below I've posted the last several weeks of training and will continue posting on a weekly basis until NYC. Thanks for your patience, and thanks again for reading. Follow me <a href="http://www.twitter.com/ryanvail">here</a> on Twitter for more updates. <br />
<br />
<table border="0" cellpadding="0" cellspacing="0" class="MsoNormalTable" style="border-collapse: collapse; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184; width: 0px;">
<tbody>
<tr style="height: 15.0pt; mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
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<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">120<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-left: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Monday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-left: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">7/2/2018<o:p></o:p></span></div>
</td>
<td style="background: #D9D9D9; border-left: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext 1.0pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
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<tr style="height: 15.0pt; mso-yfti-irow: 1;">
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<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Tuesday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">7/3/2018<o:p></o:p></span></div>
</td>
<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Tempo run 4 mile, 1,1,1 mile @ 4:40-4:50<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 2;">
<td nowrap="" style="background: #D9D9D9; border-bottom: none; border-left: solid windowtext 1.0pt; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-left-alt: solid windowtext 1.0pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Wednesday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">7/4/2018<o:p></o:p></span></div>
</td>
<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 3;">
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<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Thursday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">7/5/2018<o:p></o:p></span></div>
</td>
<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 4;">
<td nowrap="" style="background: #D9D9D9; border-bottom: none; border-left: solid windowtext 1.0pt; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-left-alt: solid windowtext 1.0pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Friday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">7/6/2018<o:p></o:p></span></div>
</td>
<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 5;">
<td nowrap="" style="background: #D9D9D9; border-bottom: none; border-left: solid windowtext 1.0pt; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-left-alt: solid windowtext 1.0pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Saturday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">7/7/2018<o:p></o:p></span></div>
</td>
<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Mile repeats 10 x<span style="mso-spacerun: yes;"> </span>1 mile starting @ 4:56 and finishing @ 4:39<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 6;">
<td nowrap="" style="background: #D9D9D9; border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext 1.0pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Sunday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">7/8/2018<o:p></o:p></span></div>
</td>
<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 7;">
<td nowrap="" style="background: #FF6600; border-bottom: none; border-left: solid windowtext 1.0pt; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-left-alt: solid windowtext 1.0pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">130<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Monday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">7/9/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
</tr>
<tr style="height: 30.0pt; mso-yfti-irow: 8;">
<td nowrap="" style="background: #FF6600; border-bottom: none; border-left: solid windowtext 1.0pt; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-left-alt: solid windowtext 1.0pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Tuesday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">7/10/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">4 x 2 mile tempo run, 2 min between @ 4:45<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 9;">
<td nowrap="" style="background: #FF6600; border-bottom: none; border-left: solid windowtext 1.0pt; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-left-alt: solid windowtext 1.0pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Wednesday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">7/11/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 10;">
<td nowrap="" style="background: #FF6600; border-bottom: none; border-left: solid windowtext 1.0pt; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-left-alt: solid windowtext 1.0pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Thursday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">7/12/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">8-10 x hills or 200s<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 11;">
<td nowrap="" style="background: #FF6600; border-bottom: none; border-left: solid windowtext 1.0pt; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-left-alt: solid windowtext 1.0pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Friday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">7/13/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 12;">
<td nowrap="" style="background: #FF6600; border-bottom: none; border-left: solid windowtext 1.0pt; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-left-alt: solid windowtext 1.0pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Saturday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">7/14/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">10 mile tempo @ 4:55-5:00<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 13;">
<td nowrap="" style="background: #FF6600; border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext 1.0pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Sunday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">7/15/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Long run 20 miles<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 14;">
<td nowrap="" style="background: #D9D9D9; border-bottom: none; border-left: solid windowtext 1.0pt; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-left-alt: solid windowtext 1.0pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">140<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Monday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">7/16/2018<o:p></o:p></span></div>
</td>
<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 15;">
<td nowrap="" style="background: #D9D9D9; border-bottom: none; border-left: solid windowtext 1.0pt; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-left-alt: solid windowtext 1.0pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Tuesday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">7/17/2018<o:p></o:p></span></div>
</td>
<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
</tr>
<tr style="height: 30.0pt; mso-yfti-irow: 16;">
<td nowrap="" style="background: #D9D9D9; border-bottom: none; border-left: solid windowtext 1.0pt; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-left-alt: solid windowtext 1.0pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Wednesday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">7/18/2018<o:p></o:p></span></div>
</td>
<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">8 x 1 mile on hilly course, 2 min rest starting @ 4:50 and finishing @ 4:21<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 17;">
<td nowrap="" style="background: #D9D9D9; border-bottom: none; border-left: solid windowtext 1.0pt; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-left-alt: solid windowtext 1.0pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Thursday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">7/19/2018<o:p></o:p></span></div>
</td>
<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 18;">
<td nowrap="" style="background: #D9D9D9; border-bottom: none; border-left: solid windowtext 1.0pt; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-left-alt: solid windowtext 1.0pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Friday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">7/20/2018<o:p></o:p></span></div>
</td>
<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">10-12 x hills or 200s<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 19;">
<td nowrap="" style="background: #D9D9D9; border-bottom: none; border-left: solid windowtext 1.0pt; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-left-alt: solid windowtext 1.0pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Saturday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">7/21/2018<o:p></o:p></span></div>
</td>
<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 20;">
<td nowrap="" style="background: #D9D9D9; border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext 1.0pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Sunday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">7/22/2018<o:p></o:p></span></div>
</td>
<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Long run 21 miles, Push16-19 @4:48-4:55<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 21;">
<td nowrap="" style="background: #FF6600; border-bottom: none; border-left: solid windowtext 1.0pt; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-left-alt: solid windowtext 1.0pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">115<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Monday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">7/23/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 22;">
<td nowrap="" style="background: #FF6600; border-bottom: none; border-left: solid windowtext 1.0pt; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-left-alt: solid windowtext 1.0pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Tuesday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">7/24/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">tempo run 3.5, 2.5, 1.5 @ 4:45<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 23;">
<td nowrap="" style="background: #FF6600; border-bottom: none; border-left: solid windowtext 1.0pt; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-left-alt: solid windowtext 1.0pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Wednesday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">7/25/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 24;">
<td nowrap="" style="background: #FF6600; border-bottom: none; border-left: solid windowtext 1.0pt; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-left-alt: solid windowtext 1.0pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Thursday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">7/26/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">15 x hills or 200s<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 25;">
<td nowrap="" style="background: #FF6600; border-bottom: none; border-left: solid windowtext 1.0pt; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-left-alt: solid windowtext 1.0pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Friday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">7/27/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 26;">
<td nowrap="" style="background: #FF6600; border-bottom: none; border-left: solid windowtext 1.0pt; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-left-alt: solid windowtext 1.0pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Saturday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">7/28/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">12 mile tempo run @ 4:55-5:00<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 27;">
<td nowrap="" style="background: #FF6600; border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext 1.0pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Sunday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">7/29/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Long run 22 miles<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 28;">
<td nowrap="" style="background: #D9D9D9; border-bottom: none; border-left: solid windowtext 1.0pt; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-left-alt: solid windowtext 1.0pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">140<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Monday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">7/30/2018<o:p></o:p></span></div>
</td>
<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
</tr>
<tr style="height: 30.0pt; mso-yfti-irow: 29;">
<td nowrap="" style="background: #D9D9D9; border-bottom: none; border-left: solid windowtext 1.0pt; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-left-alt: solid windowtext 1.0pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Tuesday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">7/31/2018<o:p></o:p></span></div>
</td>
<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">6-7 x 1 mile on hilly course, 3 min rest<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 30;">
<td nowrap="" style="background: #D9D9D9; border-bottom: none; border-left: solid windowtext 1.0pt; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-left-alt: solid windowtext 1.0pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Wednesday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">8/1/2018<o:p></o:p></span></div>
</td>
<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 31;">
<td nowrap="" style="background: #D9D9D9; border-bottom: none; border-left: solid windowtext 1.0pt; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-left-alt: solid windowtext 1.0pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Thursday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">8/2/2018<o:p></o:p></span></div>
</td>
<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">15 x hills or 200s<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 32;">
<td nowrap="" style="background: #D9D9D9; border-bottom: none; border-left: solid windowtext 1.0pt; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-left-alt: solid windowtext 1.0pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Friday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">8/3/2018<o:p></o:p></span></div>
</td>
<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 33;">
<td nowrap="" style="background: #D9D9D9; border-bottom: none; border-left: solid windowtext 1.0pt; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-left-alt: solid windowtext 1.0pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Saturday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">8/4/2018<o:p></o:p></span></div>
</td>
<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
</tr>
<tr style="height: 30.0pt; mso-yfti-irow: 34;">
<td nowrap="" style="background: #D9D9D9; border-top: none; border: solid windowtext 1.0pt; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext 1.0pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Sunday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">8/5/2018<o:p></o:p></span></div>
</td>
<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">3 mile tempo @ 4:50, 10 miles @6:00, 3 mile tempo @ 4:42<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 35;">
<td nowrap="" style="background: #FF6600; border-bottom: none; border-left: solid windowtext 1.0pt; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-left-alt: solid windowtext 1.0pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">140<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Monday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">8/6/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 36;">
<td nowrap="" style="background: #FF6600; border-bottom: none; border-left: solid windowtext 1.0pt; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-left-alt: solid windowtext 1.0pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Tuesday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">8/7/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
</tr>
<tr style="height: 30.0pt; mso-yfti-irow: 37;">
<td nowrap="" style="background: #FF6600; border-bottom: none; border-left: solid windowtext 1.0pt; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-left-alt: solid windowtext 1.0pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Wednesday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">8/8/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">5 x 2 mile @ threshold effort on hilly course 1-2 min rest<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 38;">
<td nowrap="" style="background: #FF6600; border-bottom: none; border-left: solid windowtext 1.0pt; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-left-alt: solid windowtext 1.0pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Thursday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">8/9/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 39;">
<td nowrap="" style="background: #FF6600; border-bottom: none; border-left: solid windowtext 1.0pt; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-left-alt: solid windowtext 1.0pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Friday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">8/10/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">15 x hills or 200s<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 40;">
<td nowrap="" style="background: #FF6600; border-bottom: none; border-left: solid windowtext 1.0pt; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-left-alt: solid windowtext 1.0pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Saturday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">8/11/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 41;">
<td nowrap="" style="background: #FF6600; border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext 1.0pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Sunday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">8/12/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Long run 22 miles<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 42;">
<td nowrap="" style="background: #D9D9D9; border-bottom: none; border-left: solid windowtext 1.0pt; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-left-alt: solid windowtext 1.0pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">120<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-right: solid windowtext 1.0pt; border: none; height: 15.0pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Monday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-right: solid windowtext 1.0pt; border: none; height: 15.0pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">8/13/2018<o:p></o:p></span></div>
</td>
<td style="background: #D9D9D9; border-right: solid windowtext 1.0pt; border: none; height: 15.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
</tr>
<tr style="height: 30.0pt; mso-yfti-irow: 43;">
<td nowrap="" style="background: #D9D9D9; border: solid windowtext 1.0pt; height: 30.0pt; mso-border-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-left: none; border: solid windowtext 1.0pt; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Tuesday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-left: none; border: solid windowtext 1.0pt; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">8/14/2018<o:p></o:p></span></div>
</td>
<td style="background: #D9D9D9; border-left: none; border: solid windowtext 1.0pt; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">12 x 1000m starting @ 2:56 and working down to 2:45 pace, 60-90 seconds rest<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 44;">
<td nowrap="" style="background: #D9D9D9; border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Wednesday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">8/15/2018<o:p></o:p></span></div>
</td>
<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 45;">
<td nowrap="" style="background: #D9D9D9; border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Thursday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">8/16/2018<o:p></o:p></span></div>
</td>
<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">8-10 x strides<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 46;">
<td nowrap="" style="background: #D9D9D9; border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Friday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">8/17/2018<o:p></o:p></span></div>
</td>
<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 47;">
<td nowrap="" style="background: #D9D9D9; border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Saturday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">8/18/2018<o:p></o:p></span></div>
</td>
<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">10 mile race Germany<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 48;">
<td nowrap="" style="background: #D9D9D9; border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Sunday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">8/19/2018<o:p></o:p></span></div>
</td>
<td style="background: #D9D9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Long run 18-20 miles<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 49;">
<td nowrap="" style="background: #FF6600; border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">120<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Monday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">8/20/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 50;">
<td nowrap="" style="background: #FF6600; border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Tuesday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">8/21/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 51;">
<td nowrap="" style="background: #FF6600; border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Wednesday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">8/22/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">15 x hills or 200s<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 52;">
<td nowrap="" style="background: #FF6600; border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Thursday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">8/23/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
</tr>
<tr style="height: 30.0pt; mso-yfti-irow: 53;">
<td nowrap="" style="background: #FF6600; border-top: none; border: solid windowtext 1.0pt; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Friday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">8/24/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Fartlek 3 x 3-4-5 with equal recovery<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 54;">
<td nowrap="" style="background: #FF6600; border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Saturday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">8/25/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
</tr>
<tr style="height: 30.0pt; mso-yfti-irow: 55; mso-yfti-lastrow: yes;">
<td nowrap="" style="background: #FF6600; border-top: none; border: solid windowtext 1.0pt; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.0pt;" valign="bottom" width="87">
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 55.0pt;" valign="bottom" width="87">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Sunday<o:p></o:p></span></div>
</td>
<td nowrap="" style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.0pt;" valign="bottom" width="75">
<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">8/26/2018<o:p></o:p></span></div>
</td>
<td style="background: #FF6600; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 171.0pt;" valign="bottom" width="213">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Long Run 24 miles 17-20@ 5:00, mile 21 @4:40-4:45<o:p></o:p></span></div>
</td>
</tr>
</tbody></table>
</div>
Ryan Vailhttp://www.blogger.com/profile/04175573443546078626noreply@blogger.com8tag:blogger.com,1999:blog-3451935545100027718.post-69741403283182076042018-04-10T15:04:00.001-07:002018-04-10T15:04:45.848-07:00Less than a week to the Boston Marathon: Last week's training<div dir="ltr" style="text-align: left;" trbidi="on">
It's hard to believe the 12 weeks of marathon training are coming to an end. I started packing for Boston today and the light pings of anxiety have begun as reality sets in. My runs consist of me thinking about my last few months of training over and over again wondering what I could have done better, but it's too late to improve fitness. Fortunately I'm quite proud of this marathon training block. The injuries of 2015 and 2016 put me in a place where I wasn't sure I'd be able to train at a high enough level to be competitive again, but I was able to get back to 140 miles per week and run faster on some of my key workouts than I ever have before. I am fit enough; now I need to execute a tough and intelligent race plan.<br />
<br />
The weather forecast seems to be changing every few hours, so I'm not going to get too worked about that at this point. Two days ago it showed a strong tailwind and dry, but as of right now (Tuesday afternoon) I am seeing a 21 MPH headwind and rain. In the end it doesn't matter. Boston is about competition, not times. I am going to pack and plan a race strategy for both scenarios. Plus, we have had a wet and cold spring (even by Portland standards), so not much can phase me at this point on the weather front.<br />
<br />
Last week was kept to just two threshold type workouts. I felt quite well rested for the 4 x 2 mile coming off a fairly easy long run, so while it was certainly challenging, I had a little left in the tank which was the goal being so close to the race. The overall weekly mileage was significantly lower, but that includes a planned day off. I hadn't taken a day off since Gate River, so now seemed like the right time to let some of the training and 3 straight weeks at 140 miles catch up.<br />
<br />
The fields for the Boston Marathon are set and they are very strong. I would love to make this my 4th top-10 Marathon Majors finish, and I'm confident I can do so. I'm going to race as I always have: Be conservative early, run tough when it counts, and beat guys I probably have no business competing with. <br />
<br />
I somewhat disappointed that I won't get to see the epic women's race live, but I'll catch up once I cross the finish line. If you can, tune into the race on NBC Sports Network.<br />
<br />
Thanks again for reading and feel free to check out last week's training below. Follow me <a href="http://www.twitter.com/ryanvail">here</a> on Twitter for more updates.<br />
<br />
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 446px;">
<colgroup><col span="3" style="width: 64pt;" width="85"></col>
<col style="mso-width-alt: 6112; mso-width-source: userset; width: 143pt;" width="191"></col>
</colgroup><tbody>
<tr height="21" style="height: 15.75pt;">
<td class="xl65" height="21" style="height: 15.75pt; width: 64pt;" width="85"> </td>
<td class="xl65" style="border-left: none; width: 64pt;" width="85">Monday</td>
<td class="xl66" style="border-left: none; width: 64pt;" width="85">4/2/2018</td>
<td class="xl67" style="border-left: none; width: 143pt;" width="191"> AM: 12.5, PM: 6</td>
</tr>
<tr height="63" style="height: 47.25pt;">
<td class="xl65" height="63" style="border-top: none; height: 47.25pt;"> </td>
<td class="xl65" style="border-left: none; border-top: none;">Tuesday</td>
<td class="xl66" style="border-left: none; border-top: none;">4/3/2018</td>
<td class="xl67" style="border-left: none; border-top: none; width: 143pt;" width="191"> AM: 4 miles easy + 4 x 2 mile (9:25, 9:23, 9:23, 9:19),
2 min recovery +4 miles easy, PM: 4.5</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl65" height="21" style="border-top: none; height: 15.75pt;"> </td>
<td class="xl65" style="border-left: none; border-top: none;">Wednesday</td>
<td class="xl66" style="border-left: none; border-top: none;">4/4/2018</td>
<td class="xl67" style="border-left: none; border-top: none; width: 143pt;" width="191"> Off</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl65" height="21" style="border-top: none; height: 15.75pt;"> </td>
<td class="xl65" style="border-left: none; border-top: none;">Thursday</td>
<td class="xl66" style="border-left: none; border-top: none;">4/5/2018</td>
<td class="xl67" style="border-left: none; border-top: none; width: 143pt;" width="191"> AM: 12.5, PM: 6</td>
</tr>
<tr height="42" style="height: 31.5pt;">
<td class="xl65" height="42" style="border-top: none; height: 31.5pt;"> </td>
<td class="xl65" style="border-left: none; border-top: none;">Friday</td>
<td class="xl66" style="border-left: none; border-top: none;">4/6/2018</td>
<td class="xl67" style="border-left: none; border-top: none; width: 143pt;" width="191"> tempo runs 3 mile, 2 mile, 1 mile + 1 hour</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl65" height="21" style="border-top: none; height: 15.75pt;"> </td>
<td class="xl65" style="border-left: none; border-top: none;">Saturday</td>
<td class="xl66" style="border-left: none; border-top: none;">4/7/2018</td>
<td class="xl67" style="border-left: none; border-top: none; width: 143pt;" width="191"> AM: 12.5, PM, 6</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl68" height="21" style="border-top: none; height: 15.75pt;">110</td>
<td class="xl68" style="border-left: none; border-top: none;">Sunday</td>
<td class="xl69" style="border-left: none; border-top: none;">4/8/2018</td>
<td class="xl70" style="border-left: none; border-top: none; width: 143pt;" width="191">100
min</td>
</tr>
</tbody></table>
</div>
Ryan Vailhttp://www.blogger.com/profile/04175573443546078626noreply@blogger.com122tag:blogger.com,1999:blog-3451935545100027718.post-81625999056788175262018-04-04T15:15:00.000-07:002018-04-04T15:15:14.001-07:00Less than 2 weeks to the Boston Marathon: Last week's training<div dir="ltr" style="text-align: left;" trbidi="on">
With less than two weeks to go, the hay is mostly in the barn as the old saying goes. I will still do one more challenging workout this week, but the tapering has begun. I've managed three consecutive weeks at 140 miles since the Gate River Run, and while that does mean a shorter taper than I am used to, I had the few days of rest before and after the race. The last couple weeks of volume will be at a fairly steep descent, but that will be more attributed to cutting out secondary runs rather than substantially decreasing the primary run mileage.<br />
<br />
I have almost always finished off the bulk of my marathon training with a 16 mile tempo at marathon effort toward the end of the highest training volume. This current attempt was not my fastest, but it was amid the toughest conditions I have faced for this particular workout. I had a headwind of about 15-20 mph steady with gusts for six straight miles (miles 6-12) which lead to three miles at 5:17, 5:14, and 5:11. Once I turned the corner and had only a side wind, I was able to average 4:50 for the last four miles and get the overall average under 5:00. I think the effort was worth quite a bit more than the watch showed, not only for the weather, but because it ended up being more of a Fartlek effort. There's nothing wrong with that though, as Boston will likely have an erratic pace and effort. It's always good to practice those mental ups and downs that will inevitably come with the Boston course and tactics.<br />
<br />
It's now time to utilize the extra energy that comes with tapering to focus in on all the minute details. While I always place an emphasis on the little things, I have to find somewhere to send the nervous energy. Diet, rehab, obsessive use of anti-bacterial, sleep, and slowly visualizing a race plan are examples. It's dangerous to get too specific with a plan for this type of race as the key will be adaptability. All you can do is imagine several possible scenarios while still being ready for the unexpected. You have to be confident in your fitness and be willing to change everything on the fly. That's the beauty of Marathon Majors like NYC and Boston!<br />
<br />
Thanks again for reading. Feel free to check out last week's training below.<br />
<br />
Weekly Total: 140<br />
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 446px;">
<colgroup><col span="3" style="width: 64pt;" width="85"></col>
<col style="mso-width-alt: 6112; mso-width-source: userset; width: 143pt;" width="191"></col>
</colgroup><tbody>
<tr height="42" style="height: 31.5pt;">
<td class="xl68" height="42" style="height: 31.5pt; width: 64pt;" width="85"> </td>
<td class="xl68" style="border-left: none; width: 64pt;" width="85">Monday</td>
<td class="xl69" style="border-left: none; width: 64pt;" width="85">3/26/2018</td>
<td class="xl70" style="border-left: none; width: 143pt;" width="191">3 mile warmup,
16 miles @ 4:59, 3 mile cooldown</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl68" height="21" style="border-top: none; height: 15.75pt;"> </td>
<td class="xl68" style="border-left: none; border-top: none;">Tuesday</td>
<td class="xl69" style="border-left: none; border-top: none;">3/27/2018</td>
<td class="xl70" style="border-left: none; border-top: none; width: 143pt;" width="191">AM:
14 PM: 6</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl68" height="21" style="border-top: none; height: 15.75pt;"> </td>
<td class="xl68" style="border-left: none; border-top: none;">Wednesday</td>
<td class="xl69" style="border-left: none; border-top: none;">3/28/2018</td>
<td class="xl70" style="border-left: none; border-top: none; width: 143pt;" width="191">AM: 14 PM: 6 </td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl68" height="21" style="border-top: none; height: 15.75pt;"> </td>
<td class="xl68" style="border-left: none; border-top: none;">Thursday</td>
<td class="xl69" style="border-left: none; border-top: none;">3/29/2018</td>
<td class="xl70" style="border-left: none; border-top: none; width: 143pt;" width="191"><br />AM: Hilly paved Fartlek: (5, 4, 3)(4, 3, 2)(3, 2, 1) w/half recovery jog, 16 total<br />PM: 5<br /></td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl68" height="21" style="border-top: none; height: 15.75pt;"> </td>
<td class="xl68" style="border-left: none; border-top: none;">Friday</td>
<td class="xl69" style="border-left: none; border-top: none;">3/30/2018</td>
<td class="xl70" style="border-left: none; border-top: none; width: 143pt;" width="191"> AM: 14 PM: 6</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl68" height="21" style="border-top: none; height: 15.75pt;"> </td>
<td class="xl68" style="border-left: none; border-top: none;">Saturday</td>
<td class="xl69" style="border-left: none; border-top: none;">3/31/2018</td>
<td class="xl70" style="border-left: none; border-top: none; width: 143pt;" width="191"> AM: 12.5 PM: 6 + drills and strides</td>
</tr>
<tr height="42" style="height: 31.5pt;">
<td class="xl65" height="42" style="border-top: none; height: 31.5pt;"><br /></td>
<td class="xl65" style="border-left: none; border-top: none;">Sunday</td>
<td class="xl66" style="border-left: none; border-top: none;">4/1/2018</td>
<td class="xl67" style="border-left: none; border-top: none; width: 143pt;" width="191">Long run: 18.5 miles, push 4 @ 4:56 from 14</td>
</tr>
</tbody></table>
</div>
Ryan Vailhttp://www.blogger.com/profile/04175573443546078626noreply@blogger.com2tag:blogger.com,1999:blog-3451935545100027718.post-15827828679469510672018-03-28T16:20:00.002-07:002018-03-28T16:20:45.536-07:003 weeks to the Boston Marathon: Last week's training<div dir="ltr" style="text-align: left;" trbidi="on">
We're down to just under 3 weeks until the Boston Marathon. I'm down to my last few days of max volume which always feels like a curse and a blessing. It's nice to know the toughest weeks are behind you, but the last 2-3 weeks of tapering bring an unwarranted feeling that fitness is disappearing and anxiety sets in as the race gets closer. I will do my best to use that time to dial in travel logistics, nutrition, rehab, and race-day strategy in order to occupy my mind.<br />
<br />
There was no long run in this 7 day period as I've decided to spread them out a little more during the final weeks to encourage recovery and quality. The next long run was Monday the 26th which will be posted in next week's bog. I was pleased overall with the training week as I hit 140 miles again while also nailing my 5 x 2 mile mid-week workout. The times aren't terribly impressive, but in the context of the volume and previous week's long run, it's a positive sign for my marathon fitness. It is very satisfying to be back to 20 miles a day while also feeling 100% healthy!<br />
<br />
I'd also like to encourage everyone reading this to check out the revamped <a href="http://www.rundoyen.com/">RunDoyen</a> website. I know most people reading this like to get into the nitty gritty of training, and RunDoyen gives you the chance to connect with pro's with expertise in anything from the mile to the marathon. I've really enjoyed being a part of the process!<br />
<br />
Thanks again for reading and feel free to check out last week's training below. Follow me <a href="http://www.twitter.com/ryanvail">here</a> on Twitter for more updates.<br />
<br />
<br />
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 471px;">
<colgroup><col style="mso-width-alt: 800; mso-width-source: userset; width: 19pt;" width="25"></col>
<col span="3" style="width: 64pt;" width="85"></col>
<col style="mso-width-alt: 6112; mso-width-source: userset; width: 143pt;" width="191"></col>
</colgroup><tbody>
<tr height="21" style="height: 15.75pt;">
<td class="xl65" height="21" style="height: 15.75pt; width: 19pt;" width="25"> </td>
<td class="xl65" style="border-left: none; width: 64pt;" width="85"> </td>
<td class="xl65" style="border-left: none; width: 64pt;" width="85">Monday</td>
<td class="xl66" style="border-left: none; width: 64pt;" width="85">3/19/2018</td>
<td class="xl67" style="border-left: none; width: 143pt;" width="191">AM: 14 PM: 6</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl65" height="21" style="border-top: none; height: 15.75pt;"> </td>
<td class="xl65" style="border-left: none; border-top: none;"> </td>
<td class="xl65" style="border-left: none; border-top: none;">Tuesday</td>
<td class="xl66" style="border-left: none; border-top: none;">3/20/2018</td>
<td class="xl67" style="border-left: none; border-top: none; width: 143pt;" width="191">AM:
14 PM: 6</td>
</tr>
<tr height="42" style="height: 31.5pt;">
<td class="xl65" height="42" style="border-top: none; height: 31.5pt;"> </td>
<td class="xl65" style="border-left: none; border-top: none;"> </td>
<td class="xl65" style="border-left: none; border-top: none;">Wednesday</td>
<td class="xl66" style="border-left: none; border-top: none;">3/21/2018</td>
<td class="xl67" style="border-left: none; border-top: none; width: 143pt;" width="191">AM:
5 x 2 mile @ 4:42 avg. pace, 2 min recovery PM: 5</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl65" height="21" style="border-top: none; height: 15.75pt;"> </td>
<td class="xl65" style="border-left: none; border-top: none;"> </td>
<td class="xl65" style="border-left: none; border-top: none;">Thursday</td>
<td class="xl66" style="border-left: none; border-top: none;">3/22/2018</td>
<td class="xl67" style="border-left: none; border-top: none; width: 143pt;" width="191">AM:
14 PM: 6</td>
</tr>
<tr height="42" style="height: 31.5pt;">
<td class="xl65" height="42" style="border-top: none; height: 31.5pt;"> </td>
<td class="xl65" style="border-left: none; border-top: none;"> </td>
<td class="xl65" style="border-left: none; border-top: none;">Friday</td>
<td class="xl66" style="border-left: none; border-top: none;">3/23/2018</td>
<td class="xl67" style="border-left: none; border-top: none; width: 143pt;" width="191">AM:
70 minutes + 12 x 200 meter hills PM: 6</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl65" height="21" style="border-top: none; height: 15.75pt;"> </td>
<td class="xl65" style="border-left: none; border-top: none;"> </td>
<td class="xl65" style="border-left: none; border-top: none;">Saturday</td>
<td class="xl66" style="border-left: none; border-top: none;">3/24/2018</td>
<td class="xl67" style="border-left: none; border-top: none; width: 143pt;" width="191">AM:
14 PM: 6</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl68" height="21" style="border-top: none; height: 15.75pt;"><br /></td>
<td class="xl68" style="border-left: none; border-top: none;">140</td>
<td class="xl68" style="border-left: none; border-top: none;">Sunday</td>
<td class="xl69" style="border-left: none; border-top: none;">3/25/2018</td>
<td class="xl70" style="border-left: none; border-top: none; width: 143pt;" width="191">AM:
14 PM: 6</td>
</tr>
</tbody></table>
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 471px;"><colgroup><col style="mso-width-alt: 800; mso-width-source: userset; width: 19pt;" width="25"></col><col span="3" style="width: 64pt;" width="85"></col><col style="mso-width-alt: 6112; mso-width-source: userset; width: 143pt;" width="191"></col></colgroup><tbody></tbody></table>
</div>
Ryan Vailhttp://www.blogger.com/profile/04175573443546078626noreply@blogger.com6tag:blogger.com,1999:blog-3451935545100027718.post-34084444604215822882018-03-19T16:50:00.000-07:002018-03-19T16:50:54.398-07:004 weeks to the Boston Marathon: Last week's training<div dir="ltr" style="text-align: left;" trbidi="on">
The US 15k Championships at the Gate River Run in Jacksonville were just over a week ago, and I was fairly pleased with my race. It was my second fastest time at this event and the first time I've raced it mid-marathon preparation. I took a few easy days the week of the race to give myself a shot at being competitive, but the overall focus has still been on Boston training. Looking back, I wish I had a little more confidence to go when the move was made a little over half-way through the race, but I was concerned that my marathon legs wouldn't allow me to make that jump. Regardless, my body responded well to a couple of days rest and I did the best I could off high volume training. It was a great sign heading into the last month of training for Boston!<br />
<br />
I realize that I missed a week, so the last two weeks of training are posted below. I allowed myself some extra recovery time after the race, so my first real workout back wasn't until the Saturday after Gate River. We decided for a moderate 22 mile run using the first 2 miles as a warmup and progressing down. The legs bounced back better than expected from the race, and I had one of the best long runs of this type that I can remember. With 4 weeks to go, there are only a few key workouts left. I've hit several of my confidence building workouts already, so caution is key as we get closer to April 16th.<br />
<br />
Thanks again for reading, and feel free to check out the last two week's training below.<br />
<br />
Weekly Total:<br />
<span style="white-space: pre;"> </span>Monday<span style="white-space: pre;"> </span>3/5/2018<span style="white-space: pre;"> </span> AM: 14, PM: 6<br />
<span style="white-space: pre;"> </span>Tuesday<span style="white-space: pre;"> </span>3/6/2018<span style="white-space: pre;"> </span> AM: 12, PM: 6<br />
<span style="white-space: pre;"> </span>Wednesday 3/7/2018 AM: 5 x 1km @ 2:55-2:57, 1 min rest + 4 x 200 @ 30, PM: 5<br />
<span style="white-space: pre;"> </span>Thursday<span style="white-space: pre;"> </span>3/8/2018<span style="white-space: pre;"> </span> AM: 8, PM: off<br />
<span style="white-space: pre;"> </span>Friday<span style="white-space: pre;"> </span>3/9/2018<span style="white-space: pre;"> </span> AM: 5<br />
<span style="white-space: pre;"> </span>Saturday<span style="white-space: pre;"> </span>3/10/2018<span style="white-space: pre;"> </span>Gate River Run 15k: 44:13<br />
100<span style="white-space: pre;"> </span>Sunday<span style="white-space: pre;"> </span>3/11/2018 Off<span style="white-space: pre;"> </span><br />
<span style="white-space: pre;"> </span>Monday<span style="white-space: pre;"> </span>3/12/2018<span style="white-space: pre;"> </span>AM: 14, PM: 6<br />
<span style="white-space: pre;"> </span>Tuesday<span style="white-space: pre;"> </span>3/13/2018<span style="white-space: pre;"> </span>AM: 14, PM: 6<br />
<span style="white-space: pre;"> </span>Wednesday 3/14/2018<span style="white-space: pre;"> </span>AM: 14, PM: 6<br />
<span style="white-space: pre;"> </span>Thursday<span style="white-space: pre;"> </span>3/15/2018<span style="white-space: pre;"> </span>AM: 14, PM: 6, 8 x 200 meters @ 32<br />
<span style="white-space: pre;"> </span>Friday<span style="white-space: pre;"> </span>3/16/2018<span style="white-space: pre;"> </span>AM: 12, PM 6<br />
<span style="white-space: pre;"> </span>Saturday<span style="white-space: pre;"> </span>3/17/2018<span style="white-space: pre;"> </span>22 miles, avg. 5:17, 2 mile warmup, 4 mile push from 16 @ 4:54<br />
140<span style="white-space: pre;"> </span>Sunday<span style="white-space: pre;"> </span>3/18/2018<span style="white-space: pre;"> </span>AM: 16 PM: 4</div>
Ryan Vailhttp://www.blogger.com/profile/04175573443546078626noreply@blogger.com2tag:blogger.com,1999:blog-3451935545100027718.post-44007458137424984512018-03-09T13:26:00.000-08:002018-03-09T13:26:16.174-08:006 weeks to the Boston Marathon: Last week's training<div dir="ltr" style="text-align: left;" trbidi="on">
After another long week of marathon training, I am now in Jacksonville, FL awaiting the 8:00 AM start tomorrow of the US 15km Championships at the Gate River Run. I have done this race several times in the past, but it's been a few years, and I'm looking forwarding to reliving some memories. I truly enjoy this course; there are some challenging hills, but it's very runable. The toughest and longest hill comes near the end of the race over a bridge before shooting us downhill directly into the finish line, and this is usually where the race is won or lost. It's looking like it will be in low to mid 50s for the race, which is pretty ideal given how humid it can be.<br />
<br />
I have taken the last 2 days very easy, but as you can see, the previous week was full marathon training. I had a big workout on Sunday, which is a little close to race day, but I am running out of time for high quality long runs before Boston. It was one of my best tempo, run, tempo workouts I've ever had, and while I won't be fully rested heading into the 15k tomorrow, that workout gives me confidence that I am strong enough and fit enough to be competitive. While eyes are still on Boston, Gate River is an excellent opportunity to test myself and get a very hard effort in a little 5 weeks out from the marathon.<br />
<br />
Thanks again for reading, and feel free to check out last week's training below:<br />
<br />
Weekly Total:<br />
<span style="white-space: pre;"> </span>140<span style="white-space: pre;"> </span>Monday<span style="white-space: pre;"> </span> 2/26/2018<span style="white-space: pre;"> </span>AM: 14 PM: 6<br />
<span style="white-space: pre;"> </span>Tuesday<span style="white-space: pre;"> </span> 2/27/2018<span style="white-space: pre;"> </span>AM: 12 PM: 6<br />
<span style="white-space: pre;"> </span>Wednesday<span style="white-space: pre;"> </span>2/28/2018<span style="white-space: pre;"> </span>Fartlek 3 x 1-2-3-4-5, 19 total<br />
<span style="white-space: pre;"> </span>Thursday <span style="white-space: pre;"> </span>3/1/2018<span style="white-space: pre;"> </span> AM: 14 PM: 6<br />
<span style="white-space: pre;"> </span>Friday<span style="white-space: pre;"> </span> 3/2/2018<span style="white-space: pre;"> </span> 1 hour run + 12 x200m or hills, PM 5<br />
<span style="white-space: pre;"> </span>Saturday<span style="white-space: pre;"> </span> 3/3/2018<span style="white-space: pre;"> </span> AM: 12, PM: 6<br />
Sunday 3/4/2018 3.5 mile warmup, 4 mile tempo @ 18:53, 10 miles in 57 minutes, 4 mile tempo @ 18:48, 3.5 mile cooldown (25)</div>
Ryan Vailhttp://www.blogger.com/profile/04175573443546078626noreply@blogger.com0tag:blogger.com,1999:blog-3451935545100027718.post-57263538077323762832018-03-02T16:46:00.003-08:002018-03-02T16:46:40.814-08:007 weeks to the Boston Marathon: Last week's training<div dir="ltr" style="text-align: left;" trbidi="on">
The reprieve from cold rain and snow treated me well in Santa Cruz last week. It's amazing how much of a difference a little change in weather and scenery can make. I did not choose the course for the 6 x mile wisely, as it was a little too soft and hilly, but the effort was there. If I was training for a shorter distance, I would be looking for more of a confidence boost from this type of workout, but for the marathon, effort will do. My confidence boost came over the weekend with a fairly quick 14 mile tempo on a hilly 1.5 mile loop. I was fortunate enough to have the company of Brett Gotcher on the bike showing me the way and providing encouragement. Before the workout, I had resigned myself to the fact that the hilly course would force me to back off on the pace, but I managed to surprise myself with how smooth sub-5:00 felt on tough terrain. Trading tights and a waterproof jacket for shorts and a t-shirt in California felt like Forest Gump dropping his leg braces. Hopefully I can get a few days of similar weather in Portland over the next 6 weeks!<br />
<br />
Thanks again for reading, and feel free to check out last week's training below. Follow me <a href="http://www.twitter.com/ryanvail">here</a> on Twitter for more updates.<br />
<br />
<br />
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 471px;">
<colgroup><col style="mso-width-alt: 800; mso-width-source: userset; width: 19pt;" width="25"></col>
<col span="3" style="width: 64pt;" width="85"></col>
<col style="mso-width-alt: 6112; mso-width-source: userset; width: 143pt;" width="191"></col>
</colgroup><tbody>
<tr height="63" style="height: 47.25pt;">
<td class="xl63" height="63" style="height: 47.25pt; width: 19pt;" width="25">8</td>
<td class="xl63" style="border-left: none; width: 64pt;" width="85">140</td>
<td class="xl63" style="border-left: none; width: 64pt;" width="85">Sunday</td>
<td class="xl64" style="border-left: none; width: 64pt;" width="85">2/18/2018</td>
<td class="xl65" style="border-left: none; width: 143pt;" width="191">Long run 24
miles with 2 x 3 mile pushes at 13-15 and 17-19, (4:57, 4:52, 4:49) (4:57, 4:49, 4:48)</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl63" height="21" style="border-top: none; height: 15.75pt;"> </td>
<td class="xl63" style="border-left: none; border-top: none;"> </td>
<td class="xl63" style="border-left: none; border-top: none;">Monday</td>
<td class="xl64" style="border-left: none; border-top: none;">2/19/2018</td>
<td class="xl65" style="border-left: none; border-top: none; width: 143pt;" width="191"> </td>
</tr>
<tr height="42" style="height: 31.5pt;">
<td class="xl63" height="42" style="border-top: none; height: 31.5pt;"> </td>
<td class="xl63" style="border-left: none; border-top: none;"> </td>
<td class="xl63" style="border-left: none; border-top: none;">Tuesday</td>
<td class="xl64" style="border-left: none; border-top: none;">2/20/2018</td>
<td class="xl65" style="border-left: none; border-top: none; width: 143pt;" width="191"> </td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl63" height="21" style="border-top: none; height: 15.75pt;"> </td>
<td class="xl63" style="border-left: none; border-top: none;"> </td>
<td class="xl63" style="border-left: none; border-top: none;">Wednesday</td>
<td class="xl64" style="border-left: none; border-top: none;">2/21/2018</td>
<td class="xl65" style="border-left: none; border-top: none; width: 143pt;" width="191"> 6 x 1 mile on hilly course, 3 min recovery</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl63" height="21" style="border-top: none; height: 15.75pt;"> </td>
<td class="xl63" style="border-left: none; border-top: none;"> </td>
<td class="xl63" style="border-left: none; border-top: none;">Thursday</td>
<td class="xl64" style="border-left: none; border-top: none;">2/22/2018</td>
<td class="xl65" style="border-left: none; border-top: none; width: 143pt;" width="191"> </td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl66" height="21" style="border-top: none; height: 15.75pt;"> </td>
<td class="xl66" style="border-left: none; border-top: none;"> </td>
<td class="xl66" style="border-left: none; border-top: none;">Friday</td>
<td class="xl67" style="border-left: none; border-top: none;">2/23/2018</td>
<td class="xl68" style="border-left: none; border-top: none; width: 143pt;" width="191"><br /></td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl63" height="21" style="border-top: none; height: 15.75pt;"> </td>
<td class="xl63" style="border-left: none; border-top: none;"> </td>
<td class="xl63" style="border-left: none; border-top: none;">Saturday</td>
<td class="xl64" style="border-left: none; border-top: none;">2/24/2018</td>
<td class="xl65" style="border-left: none; border-top: none; width: 143pt;" width="191"> 14 mile tempo @ 4:55</td>
</tr>
</tbody></table>
</div>
Ryan Vailhttp://www.blogger.com/profile/04175573443546078626noreply@blogger.com2tag:blogger.com,1999:blog-3451935545100027718.post-86458281536796065982018-02-23T16:29:00.001-08:002018-02-23T16:29:03.206-08:008 weeks to the Boston Marathon: Last week's training<div dir="ltr" style="text-align: left;" trbidi="on">
Another solid training week in the books. Monday was a scheduled off day, dropping my volume to 120 miles but still averaging 20 miles per day for the other 6. Tuesday's workout was a little different than we've done in the past, and I enjoyed it. I have done many tempo workouts following easy miles (1 hour plus), but coming in off of 5 miles at marathon effort, I was surprised by how challenging the threshold track tempos were. 5 miles at marathon pace is not in itself a hard workout, but it brought just enough fatigue to really make the next 7 miles a struggle. It felt like a true marathon workout: a constant grind, never really feeling particularly smooth. The rest of the week was fairly mundane, but the daily volume certainly has me feeling worn down.<br />
<br />
Portland received another round of snow starting on Sunday of this week, so I am now in Santa Cruz so I can continue my training without a treadmill. A day or two is manageable, but it looked as though it would stick around for a while, and so far it has. Flying to Santa Cruz when is snows sounds pretty exotic, but I used airlines miles and am staying with a friend, so I managed to escape at no cost. It's a beautiful place to run, but it is always slightly unnerving to be in an unfamiliar place when you are in the middle of peak training and each workout is important. Fortunately I've had the help of other runners to guide me the best they can. In fact, I'll be getting the expert bike pacing of fellow 2:10 marathoner, Brett Gotcher this coming weekend. The running community is tight, and it seems you can manage to find someone in every region willing to lend a hand. Building that network has been one of the greatest joys during my running career.<br />
<br />
Thanks again for reading, and feel free to check out last week's training below. Follow me <a href="http://www.twitter.com/ryanvail">here</a> on Twitter for more updates.<br />
<br />
Weekly Total<br />
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 471px;">
<colgroup><col style="mso-width-alt: 800; mso-width-source: userset; width: 19pt;" width="25"></col>
<col span="3" style="width: 64pt;" width="85"></col>
<col style="mso-width-alt: 6112; mso-width-source: userset; width: 143pt;" width="191"></col>
</colgroup><tbody>
<tr height="21" style="height: 15.75pt;">
<td class="xl63" height="21" style="height: 15.75pt; width: 19pt;" width="25">9</td>
<td class="xl63" style="border-left: none; width: 64pt;" width="85">120</td>
<td class="xl63" style="border-left: none; width: 64pt;" width="85">Sunday</td>
<td class="xl64" style="border-left: none; width: 64pt;" width="85">2/11/2018</td>
<td class="xl65" style="border-left: none; width: 143pt;" width="191">Long run 22
miles easy</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl63" height="21" style="border-top: none; height: 15.75pt;"> </td>
<td class="xl63" style="border-left: none; border-top: none;"> </td>
<td class="xl63" style="border-left: none; border-top: none;">Monday</td>
<td class="xl64" style="border-left: none; border-top: none;">2/12/2018</td>
<td class="xl65" style="border-left: none; border-top: none; width: 143pt;" width="191">off</td>
</tr>
<tr height="84" style="height: 63.0pt;">
<td class="xl63" height="84" style="border-top: none; height: 63.0pt;"> </td>
<td class="xl63" style="border-left: none; border-top: none;"> </td>
<td class="xl63" style="border-left: none; border-top: none;">Tuesday</td>
<td class="xl64" style="border-left: none; border-top: none;">2/13/2018</td>
<td class="xl65" style="border-left: none; border-top: none; width: 143pt;" width="191">Tempo
5 miles by effort on roads then 5 min rest, 4 mile, 3 mile on track @ 70-71,
4 min rest</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl63" height="21" style="border-top: none; height: 15.75pt;"> </td>
<td class="xl63" style="border-left: none; border-top: none;"> </td>
<td class="xl63" style="border-left: none; border-top: none;">Wednesday</td>
<td class="xl64" style="border-left: none; border-top: none;">2/14/2018</td>
<td class="xl65" style="border-left: none; border-top: none; width: 143pt;" width="191">AM:
14 PM: 6 + strength</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl63" height="21" style="border-top: none; height: 15.75pt;"> </td>
<td class="xl63" style="border-left: none; border-top: none;"> </td>
<td class="xl63" style="border-left: none; border-top: none;">Thursday</td>
<td class="xl64" style="border-left: none; border-top: none;">2/15/2018</td>
<td class="xl65" style="border-left: none; border-top: none; width: 143pt;" width="191">12
x 200m or hills</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl63" height="21" style="border-top: none; height: 15.75pt;"> </td>
<td class="xl63" style="border-left: none; border-top: none;"> </td>
<td class="xl63" style="border-left: none; border-top: none;">Friday</td>
<td class="xl64" style="border-left: none; border-top: none;">2/16/2018</td>
<td class="xl65" style="border-left: none; border-top: none; width: 143pt;" width="191">AM:
12 PM: 6</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl63" height="21" style="border-top: none; height: 15.75pt;"> </td>
<td class="xl63" style="border-left: none; border-top: none;"> </td>
<td class="xl63" style="border-left: none; border-top: none;">Saturday</td>
<td class="xl64" style="border-left: none; border-top: none;">2/17/2018</td>
<td class="xl65" style="border-left: none; border-top: none; width: 143pt;" width="191">AM:
14: PM: 6</td>
</tr>
</tbody></table>
</div>
Ryan Vailhttp://www.blogger.com/profile/04175573443546078626noreply@blogger.com7tag:blogger.com,1999:blog-3451935545100027718.post-34363121475856806592018-02-15T16:18:00.001-08:002018-02-15T16:18:54.896-08:009 weeks to the Boston Marathon: Last week's training<div dir="ltr" style="text-align: left;" trbidi="on">
This last week was a tough one, but I knew that going into it. In the past I have normally kept the week to one mid-week workout and a fairly high quality long run, but we are trying a couple weeks of two workouts, plus an easier long run. It won't be the norm for this marathon block, but we are going to give it a shot for at least one more week. Within 6 days I had a 24 mile run, a 14 mile tempo on a challenging, hilly loop, and 7 x 1 mile on a net-uphill paved course. My biggest mistake was not taking the 24 mile run easy enough. I still drove around my usual 12 mile loop placing bottles with my Power Gel mixture, which in itself makes me take the run more seriously. It ended up being a progression run finishing at 5:00 pace. I definitely felt that two days later in the long tempo attempt, but it still went fairly well. By the time I got to the 7 x mile, I was pretty wrecked, and decided after two reps to do the rest of the workout as a Fartlek. A couple of light days later, and I'm feeling back to normal, but it is a lesson learned for the coming weeks. It takes discipline to pull back a bit when you feel that you are on the brink of over-training, but I have enough experience to know that it's necessary in avoiding injury or detrimental exhaustion.<br />
<br />
<a href="https://4.bp.blogspot.com/-ukx1xjstyec/WoYh2DN9NhI/AAAAAAAAHTU/4lMIb58eKrwbkEaFqw_aALxrSXO99NzpgCLcBGAs/s1600/DSC_0551.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="212" src="https://4.bp.blogspot.com/-ukx1xjstyec/WoYh2DN9NhI/AAAAAAAAHTU/4lMIb58eKrwbkEaFqw_aALxrSXO99NzpgCLcBGAs/s320/DSC_0551.JPG" width="320" /></a>I decided to make an overnight trip with my wife and 2 month old son to the Oregon Coast and felt rejuvenated after a couple of surprisingly sunny beach runs at a time of year when you feel that you have the entire region to yourself. Looking forward to the challenge of the next couple weeks before backing off slightly heading in to the US 15k Championships at the Gate River Run. I have run this race many times in the past and have placed as high as third. I'm looking forward to coming back for the first time since my injuries in 2015!<br />
<br />
Thanks again for reading, and feel free to check out last week's training below.<br />
<br />
Total Volume:<br />
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 471px;">
<colgroup><col style="mso-width-alt: 800; mso-width-source: userset; width: 19pt;" width="25"></col>
<col span="3" style="width: 64pt;" width="85"></col>
<col style="mso-width-alt: 6112; mso-width-source: userset; width: 143pt;" width="191"></col>
</colgroup><tbody>
<tr height="42" style="height: 31.5pt;">
<td class="xl63" height="42" style="height: 31.5pt; width: 19pt;" width="25">10</td>
<td class="xl63" style="border-left: none; width: 64pt;" width="85">140</td>
<td class="xl64" style="border-left: none; width: 64pt;" width="85">Sunday</td>
<td class="xl65" style="border-left: none; width: 64pt;" width="85">2/4/2018</td>
<td class="xl66" style="border-left: none; width: 143pt;" width="191">Long run 24
miles, progressing to 5:00</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl63" height="21" style="border-top: none; height: 15.75pt;"> </td>
<td class="xl63" style="border-left: none; border-top: none;"> </td>
<td class="xl64" style="border-left: none; border-top: none;">Monday</td>
<td class="xl65" style="border-left: none; border-top: none;">2/5/2018</td>
<td class="xl66" style="border-left: none; border-top: none; width: 143pt;" width="191">AM:
14, PM: 6</td>
</tr>
<tr height="42" style="height: 31.5pt;">
<td class="xl67" height="42" style="border-top: none; height: 31.5pt;"> </td>
<td class="xl67" style="border-left: none; border-top: none;"> </td>
<td class="xl67" style="border-left: none; border-top: none;">Tuesday</td>
<td class="xl68" style="border-left: none; border-top: none;">2/6/2018</td>
<td class="xl69" style="border-left: none; border-top: none; width: 143pt;" width="191">AM:
14 miles @ 5:10 on hilly loop PM: 5</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl63" height="21" style="border-top: none; height: 15.75pt;"> </td>
<td class="xl63" style="border-left: none; border-top: none;"> </td>
<td class="xl64" style="border-left: none; border-top: none;">Wednesday</td>
<td class="xl65" style="border-left: none; border-top: none;">2/7/2018</td>
<td class="xl66" style="border-left: none; border-top: none; width: 143pt;" width="191">AM:
14 PM: 6</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl63" height="21" style="border-top: none; height: 15.75pt;"> </td>
<td class="xl63" style="border-left: none; border-top: none;"> </td>
<td class="xl64" style="border-left: none; border-top: none;">Thursday</td>
<td class="xl65" style="border-left: none; border-top: none;">2/8/2018</td>
<td class="xl66" style="border-left: none; border-top: none; width: 143pt;" width="191">AM:
10, PM: 5</td>
</tr>
<tr height="42" style="height: 31.5pt;">
<td class="xl63" height="42" style="border-top: none; height: 31.5pt;"> </td>
<td class="xl63" style="border-left: none; border-top: none;"> </td>
<td class="xl64" style="border-left: none; border-top: none;">Friday</td>
<td class="xl65" style="border-left: none; border-top: none;">2/9/2018</td>
<td class="xl66" style="border-left: none; border-top: none; width: 143pt;" width="191">AM:
7 x 5 min Fartlek w/3 min rest PM: 6</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl63" height="21" style="border-top: none; height: 15.75pt;"> </td>
<td class="xl63" style="border-left: none; border-top: none;"> </td>
<td class="xl64" style="border-left: none; border-top: none;">Saturday</td>
<td class="xl65" style="border-left: none; border-top: none;">2/10/2018</td>
<td class="xl66" style="border-left: none; border-top: none; width: 143pt;" width="191">AM:
14, PM: 6</td>
</tr>
</tbody></table>
<span style="white-space: pre;"> </span></div>
Ryan Vailhttp://www.blogger.com/profile/04175573443546078626noreply@blogger.com0tag:blogger.com,1999:blog-3451935545100027718.post-1157126672486752142018-02-08T16:53:00.001-08:002018-02-08T16:53:33.235-08:0010 Weeks to the Boston Marathon: Last week's training<div dir="ltr" style="text-align: left;" trbidi="on">
It's been a while since my last blog post, but there hasn't been much to report since Berlin. My wife and I had our first child on December 14th, so training was a little lighter than usual this winter. This was expected of course, but I am now into full marathon mode preparing for Boston in April. I have normally reserved my spring seasons for the track, so I am very excited to finally be able to incorporate the world's oldest marathon. <div>
<br /></div>
<div>
<a href="https://3.bp.blogspot.com/-BF_BpmF3tKM/Wnzw_s_8oEI/AAAAAAAAHSk/OwV0Po2dZRsJANZgQ0UENdGECohC2yvxACLcBGAs/s1600/20171226_121512.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="900" height="320" src="https://3.bp.blogspot.com/-BF_BpmF3tKM/Wnzw_s_8oEI/AAAAAAAAHSk/OwV0Po2dZRsJANZgQ0UENdGECohC2yvxACLcBGAs/s320/20171226_121512.jpg" width="180" /></a>After the Berlin Marathon in September, I took a couple weeks off before starting to slowly build volume again. I was able to get up to 130 miles per week with some decent workouts, but with our delivery date approaching, running had to take a back seat for a few weeks. I knew I wouldn't be sleeping much, but I underestimated how tough that was going to be. Once I started coming out of this foggy, delirious period, Portland was hit with a mini ice storm right around Christmas. That left me only a few weeks to prepare for my half-marathon in Qatar on January 12th. I actually had surprisingly solid workouts during these few weeks and was fairly happy with my performance (7th place) in a loaded field. The time was only 63:45, but it was warm, windy, and a 5k out and back around a single cone, so considering the preceding month, I was pleased with my effort. After a few days recovery from the long travel, I jumped right into marathon training. We were fortunate enough to have Eva's parents fly from Czech to help us with our newborn during this period which really helped me get into a sleep/train routine. </div>
<div>
<br /></div>
<div>
I have posted the last couple weeks of training below and will now start posting weekly up until Boston. Our volume strategy this time around is to alternate between 140 miles per week and 120 miles per week. The daily volume actually won't change much, but I will take one day off every other week to catch up on sleep and prevent injury. This is one step closer to the 150/135 alternations I was able to do pre-injury. In the coming weeks I'll look more closely at the field, which is historically deep, and talk about my race plan moving forward. I'm healthy, hungry, and have fun toy to play with at home in between training sessions (baby Oliver). </div>
<div>
<br /></div>
<div>
Total Volume:</div>
<div>
<br /></div>
<div>
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 471px;">
<colgroup><col style="mso-width-alt: 800; mso-width-source: userset; width: 19pt;" width="25"></col>
<col span="3" style="width: 64pt;" width="85"></col>
<col style="mso-width-alt: 6112; mso-width-source: userset; width: 143pt;" width="191"></col>
</colgroup><tbody>
<tr height="21" style="height: 15.75pt;">
<td class="xl65" height="21" style="height: 15.75pt; width: 19pt;" width="25">12</td>
<td class="xl65" style="border-left: none; width: 64pt;" width="85">140</td>
<td class="xl69" style="border-left: none; width: 64pt;" width="85">Sunday</td>
<td class="xl70" style="border-left: none; width: 64pt;" width="85">1/21/2018</td>
<td class="xl71" style="border-left: none; width: 143pt;" width="191">Long run 20
miles</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl65" height="21" style="border-top: none; height: 15.75pt;"> </td>
<td class="xl65" style="border-left: none; border-top: none;"> </td>
<td class="xl69" style="border-left: none; border-top: none;">Monday</td>
<td class="xl70" style="border-left: none; border-top: none;">1/22/2018</td>
<td class="xl71" style="border-left: none; border-top: none; width: 143pt;" width="191"> </td>
</tr>
<tr height="63" style="height: 47.25pt;">
<td class="xl65" height="63" style="border-top: none; height: 47.25pt;"> </td>
<td class="xl65" style="border-left: none; border-top: none;"> </td>
<td class="xl69" style="border-left: none; border-top: none;">Tuesday</td>
<td class="xl70" style="border-left: none; border-top: none;">1/23/2018</td>
<td class="xl71" style="border-left: none; border-top: none; width: 143pt;" width="191">Threshold:
4 mile, 3 mile, 2 mile, 1 mile @ 70-71, 4-3-2min recovery</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl65" height="21" style="border-top: none; height: 15.75pt;"> </td>
<td class="xl65" style="border-left: none; border-top: none;"> </td>
<td class="xl69" style="border-left: none; border-top: none;">Wednesday</td>
<td class="xl70" style="border-left: none; border-top: none;">1/24/2018</td>
<td class="xl71" style="border-left: none; border-top: none; width: 143pt;" width="191"> </td>
</tr>
<tr height="42" style="height: 31.5pt;">
<td class="xl65" height="42" style="border-top: none; height: 31.5pt;"> </td>
<td class="xl65" style="border-left: none; border-top: none;"> </td>
<td class="xl69" style="border-left: none; border-top: none;">Thursday</td>
<td class="xl70" style="border-left: none; border-top: none;">1/25/2018</td>
<td class="xl71" style="border-left: none; border-top: none; width: 143pt;" width="191">Run
10 x hills or 200m strides</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl65" height="21" style="border-top: none; height: 15.75pt;"> </td>
<td class="xl65" style="border-left: none; border-top: none;"> </td>
<td class="xl69" style="border-left: none; border-top: none;">Friday</td>
<td class="xl70" style="border-left: none; border-top: none;">1/26/2018</td>
<td class="xl71" style="border-left: none; border-top: none; width: 143pt;" width="191"> </td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl65" height="21" style="border-top: none; height: 15.75pt;"> </td>
<td class="xl65" style="border-left: none; border-top: none;"> </td>
<td class="xl69" style="border-left: none; border-top: none;">Saturday</td>
<td class="xl70" style="border-left: none; border-top: none;">1/27/2018</td>
<td class="xl71" style="border-left: none; border-top: none; width: 143pt;" width="191"> </td>
</tr>
<tr height="84" style="height: 63.0pt;">
<td class="xl66" height="84" style="border-top: none; height: 63.0pt;">11</td>
<td class="xl66" style="border-left: none; border-top: none;">120</td>
<td class="xl66" style="border-left: none; border-top: none;">Sunday</td>
<td class="xl67" style="border-left: none; border-top: none;">1/28/2018</td>
<td class="xl68" style="border-left: none; border-top: none; width: 143pt;" width="191">3-4
mile warm up, 4 mile @ 70-71, 10 miles @ 6:00, 2 mile at 70-71, cool down =
23-24 miles</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl66" height="21" style="border-top: none; height: 15.75pt;"> </td>
<td class="xl66" style="border-left: none; border-top: none;"> </td>
<td class="xl66" style="border-left: none; border-top: none;">Monday</td>
<td class="xl67" style="border-left: none; border-top: none;">1/29/2018</td>
<td class="xl68" style="border-left: none; border-top: none; width: 143pt;" width="191"> </td>
</tr>
<tr height="42" style="height: 31.5pt;">
<td class="xl66" height="42" style="border-top: none; height: 31.5pt;"> </td>
<td class="xl66" style="border-left: none; border-top: none;"> </td>
<td class="xl66" style="border-left: none; border-top: none;">Tuesday</td>
<td class="xl67" style="border-left: none; border-top: none;">1/30/2018</td>
<td class="xl68" style="border-left: none; border-top: none; width: 143pt;" width="191"><br /></td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl66" height="21" style="border-top: none; height: 15.75pt;"> </td>
<td class="xl66" style="border-left: none; border-top: none;"> </td>
<td class="xl66" style="border-left: none; border-top: none;">Wednesday</td>
<td class="xl67" style="border-left: none; border-top: none;">1/31/2018</td>
<td class="xl68" style="border-left: none; border-top: none; width: 143pt;" width="191">8 x 1 mile on hilly course (4:48 down to 4:28)</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl66" height="21" style="border-top: none; height: 15.75pt;"> </td>
<td class="xl66" style="border-left: none; border-top: none;"> </td>
<td class="xl66" style="border-left: none; border-top: none;">Thursday</td>
<td class="xl67" style="border-left: none; border-top: none;">2/1/2018</td>
<td class="xl68" style="border-left: none; border-top: none; width: 143pt;" width="191"><br /></td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl66" height="21" style="border-top: none; height: 15.75pt;"> </td>
<td class="xl66" style="border-left: none; border-top: none;"> </td>
<td class="xl66" style="border-left: none; border-top: none;">Friday</td>
<td class="xl67" style="border-left: none; border-top: none;">2/2/2018</td>
<td class="xl68" style="border-left: none; border-top: none; width: 143pt;" width="191"> 12 x 200 meter hills</td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl66" height="21" style="border-top: none; height: 15.75pt;"> </td>
<td class="xl66" style="border-left: none; border-top: none;"> </td>
<td class="xl66" style="border-left: none; border-top: none;">Saturday</td>
<td class="xl67" style="border-left: none; border-top: none;">2/3/2018</td>
<td class="xl68" style="border-left: none; border-top: none; width: 143pt;" width="191"><br /></td>
</tr>
</tbody></table>
</div>
<div>
<br /></div>
<div>
<br /></div>
</div>
Ryan Vailhttp://www.blogger.com/profile/04175573443546078626noreply@blogger.com2tag:blogger.com,1999:blog-3451935545100027718.post-15715180451311467292017-09-22T08:34:00.000-07:002017-09-22T08:34:10.536-07:002 days to the Berlin Marathon: Last week's training<div dir="ltr" style="text-align: left;" trbidi="on">
I'm sitting in my hotel room in Berlin, counting down the hours until race-time. The race starts at 9:15 (CEST) on the 24th, so the middle of the night for those trying to follow in the United States. I left for Prague on Sunday and arrived Monday evening, so I will have had almost a week to recover from travel. The jetlag is hitting me much harder this time than it did earlier in the summer, but fortunately my sleeping is almost back to normal with two nights to spare. I arrived in Berlin yesterday, and the brief 30 minute flight was as easy as it sounds.<br />
<br />
This past week has been mostly focused on risk aversion: Flying to Europe early, sleeping as much as possible, being deliberate with food choices as to avoid food poisoning or any other digestive issues, thoroughly washing hands, pre-preparing my fluids for race-day, etc. I even switched taxis at the airport when realizing immediately that the driver was very sick. There is no reason to lose the last 11 weeks of marathon prep over something that is in your control. Now it's all on me come Sunday.<br />
<br />
We will find out the final details regarding pace groups tomorrow, but it sounds like I will be in a 65:30 group at this point. I think this still puts me in a good position to set a PB as my current personal best is from London where we came through in 65:15 and faced some headwinds the second half. If I had run these same workouts before my stress fracture cycle, I would probably look to be more aggressive, but because I have not had many opportunities to race the last two years, I need to be patient and do my best to take a step forward toward the Olympic Trials for 2020. Even though my volume hasn't been quite as high as in the past, the quality has been steady across the board, and I think I have a chance to give sub-2:10:57 an honest shot.<br />
<br />
As I mentioned previously, the front end of the race is going to be incredibly exciting, with Kipchoge, Kipsang, and Bekele all in contention for a new world record. Be sure to tune in at <a href="https://www.nbcsports.com/gold/2017-06-22">NBCSN</a>.<br />
<br />
Thanks again for reading. The final two weeks of training are posted below. Follow me <a href="http://www.twitter.com/ryanvail">here</a> on Twitter for more updates.<br />
<br />
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 623px;">
<colgroup><col style="mso-width-alt: 4032; mso-width-source: userset; width: 95pt;" width="126"></col>
<col style="mso-width-alt: 6272; mso-width-source: userset; width: 147pt;" width="196"></col>
<col style="mso-width-alt: 5120; mso-width-source: userset; width: 120pt;" width="160"></col>
<col style="mso-width-alt: 2496; mso-width-source: userset; width: 59pt;" width="78"></col>
<col style="mso-width-alt: 2016; mso-width-source: userset; width: 47pt;" width="63"></col>
</colgroup><tbody>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="height: 15.0pt; width: 95pt;" width="126">Weeks to
go: 2</td>
<td class="xl67" style="width: 147pt;" width="196">AM</td>
<td class="xl67" style="width: 120pt;" width="160">PM</td>
<td class="xl67" style="width: 59pt;" width="78">Strength</td>
<td class="xl67" style="width: 47pt;" width="63">Mileage</td>
</tr>
<tr height="38" style="height: 28.5pt;">
<td class="xl68" height="38" style="height: 28.5pt; width: 95pt;" width="126">Monday</td>
<td class="xl69" style="width: 147pt;" width="196">14</td>
<td class="xl69" style="width: 120pt;" width="160">off</td>
<td class="xl68" style="width: 59pt;" width="78">40 minutes</td>
<td align="right" class="xl68" style="width: 47pt;" width="63">14</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126"></td>
<td class="xl69" style="width: 147pt;" width="196"></td>
<td class="xl69" style="width: 120pt;" width="160"></td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td class="xl68" style="width: 47pt;" width="63"></td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126">Tuesday</td>
<td class="xl69" style="width: 147pt;" width="196">12.5</td>
<td class="xl69" style="width: 120pt;" width="160">5 + drills and strides</td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td align="right" class="xl68" style="width: 47pt;" width="63">18</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126"></td>
<td class="xl69" style="width: 147pt;" width="196"></td>
<td class="xl69" style="width: 120pt;" width="160"></td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td class="xl68" style="width: 47pt;" width="63"></td>
</tr>
<tr height="38" style="height: 28.5pt;">
<td class="xl68" height="38" style="height: 28.5pt; width: 95pt;" width="126">Wednesday</td>
<td class="xl69" style="width: 147pt;" width="196">4 x 2 miles @ 4:40-4:45, rest =
2 min</td>
<td class="xl69" style="width: 120pt;" width="160">off</td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td align="right" class="xl68" style="width: 47pt;" width="63">15</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126"></td>
<td class="xl69" style="width: 147pt;" width="196"></td>
<td class="xl69" style="width: 120pt;" width="160"></td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td class="xl68" style="width: 47pt;" width="63"></td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126">Thursday</td>
<td class="xl69" style="width: 147pt;" width="196">12.5</td>
<td class="xl69" style="width: 120pt;" width="160">off</td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td align="right" class="xl68" style="width: 47pt;" width="63">12.5</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126"></td>
<td class="xl69" style="width: 147pt;" width="196"></td>
<td class="xl69" style="width: 120pt;" width="160"></td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td class="xl68" style="width: 47pt;" width="63"></td>
</tr>
<tr height="38" style="height: 28.5pt;">
<td class="xl68" height="38" style="height: 28.5pt; width: 95pt;" width="126">Friday</td>
<td class="xl69" style="width: 147pt;" width="196">11.5</td>
<td class="xl69" style="width: 120pt;" width="160">4.5</td>
<td class="xl68" style="width: 59pt;" width="78">40 minutes</td>
<td align="right" class="xl68" style="width: 47pt;" width="63">16</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126"></td>
<td class="xl69" style="width: 147pt;" width="196"></td>
<td class="xl69" style="width: 120pt;" width="160"></td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td class="xl68" style="width: 47pt;" width="63"></td>
</tr>
<tr height="38" style="height: 28.5pt;">
<td class="xl68" height="38" style="height: 28.5pt; width: 95pt;" width="126">Saturday</td>
<td class="xl69" style="width: 147pt;" width="196">45 minutes + 8 x 200 meter hills</td>
<td class="xl69" style="width: 120pt;" width="160">off</td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td align="right" class="xl68" style="width: 47pt;" width="63">9.5</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126"></td>
<td class="xl69" style="width: 147pt;" width="196"></td>
<td class="xl69" style="width: 120pt;" width="160"></td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td class="xl68" style="width: 47pt;" width="63"></td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126">Sunday</td>
<td class="xl69" style="width: 147pt;" width="196">15 miles easy</td>
<td class="xl69" style="width: 120pt;" width="160">off</td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td align="right" class="xl68" style="width: 47pt;" width="63">15</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126"></td>
<td></td>
<td></td>
<td></td>
<td></td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td height="19" style="height: 14.25pt;">Total:</td>
<td></td>
<td></td>
<td></td>
<td align="right">100</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="height: 15.0pt; width: 95pt;" width="126"><br />Weeks to
go: 1</td>
<td class="xl67" style="width: 147pt;" width="196">AM</td>
<td class="xl67" style="width: 120pt;" width="160">PM</td>
<td class="xl67" style="width: 59pt;" width="78">Strength</td>
<td class="xl67" style="width: 47pt;" width="63">Mileage</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126">Monday</td>
<td class="xl69" style="width: 147pt;" width="196">off - travel to Czech</td>
<td class="xl69" style="width: 120pt;" width="160">off- travel to Czech</td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td align="right" class="xl68" style="width: 47pt;" width="63">0</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126"></td>
<td class="xl69" style="width: 147pt;" width="196"></td>
<td class="xl69" style="width: 120pt;" width="160"></td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td class="xl68" style="width: 47pt;" width="63"></td>
</tr>
<tr height="38" style="height: 28.5pt;">
<td class="xl68" height="38" style="height: 28.5pt; width: 95pt;" width="126">Tuesday</td>
<td class="xl69" style="width: 147pt;" width="196">11.5</td>
<td class="xl69" style="width: 120pt;" width="160">6</td>
<td class="xl68" style="width: 59pt;" width="78">30 minutes</td>
<td align="right" class="xl68" style="width: 47pt;" width="63">17.5</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126"></td>
<td class="xl69" style="width: 147pt;" width="196"></td>
<td class="xl69" style="width: 120pt;" width="160"></td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td class="xl68" style="width: 47pt;" width="63"></td>
</tr>
<tr height="38" style="height: 28.5pt;">
<td class="xl68" height="38" style="height: 28.5pt; width: 95pt;" width="126">Wednesday</td>
<td class="xl69" style="width: 147pt;" width="196">5 x 1km @ 2:55, rest = 1 min</td>
<td class="xl69" style="width: 120pt;" width="160">4.5</td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td align="right" class="xl68" style="width: 47pt;" width="63">15</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126"></td>
<td class="xl69" style="width: 147pt;" width="196"></td>
<td class="xl69" style="width: 120pt;" width="160"></td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td class="xl68" style="width: 47pt;" width="63"></td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126">Thursday</td>
<td class="xl69" style="width: 147pt;" width="196">9.5</td>
<td class="xl69" style="width: 120pt;" width="160">off</td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td align="right" class="xl68" style="width: 47pt;" width="63">9.5</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126"></td>
<td class="xl69" style="width: 147pt;" width="196"></td>
<td class="xl69" style="width: 120pt;" width="160"></td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td class="xl68" style="width: 47pt;" width="63"></td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126">Friday</td>
<td class="xl69" style="width: 147pt;" width="196">7 + drills and strides</td>
<td class="xl69" style="width: 120pt;" width="160">off</td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td align="right" class="xl68" style="width: 47pt;" width="63">7.5</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126"></td>
<td class="xl69" style="width: 147pt;" width="196"></td>
<td class="xl69" style="width: 120pt;" width="160"></td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td class="xl68" style="width: 47pt;" width="63"></td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126">Saturday</td>
<td class="xl69" style="width: 147pt;" width="196">4-5 miles</td>
<td class="xl69" style="width: 120pt;" width="160">off</td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td align="right" class="xl68" style="width: 47pt;" width="63">4.5</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126"></td>
<td class="xl69" style="width: 147pt;" width="196"></td>
<td class="xl69" style="width: 120pt;" width="160"></td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td class="xl68" style="width: 47pt;" width="63"></td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126">Sunday</td>
<td class="xl69" style="width: 147pt;" width="196">Berlin Marathon</td>
<td class="xl69" style="width: 120pt;" width="160">off</td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td align="right" class="xl68" style="width: 47pt;" width="63">15</td>
</tr>
</tbody></table>
</div>
Ryan Vailhttp://www.blogger.com/profile/04175573443546078626noreply@blogger.com5tag:blogger.com,1999:blog-3451935545100027718.post-43292767541888795772017-09-14T15:56:00.000-07:002017-09-14T15:56:20.901-07:00Less than 2 weeks to the Berlin Marathon: Last week's training<div dir="ltr" style="text-align: left;" trbidi="on">
I'm on my last few days in Portland before heading to Prague to rest before the Berlin Marathon on the 24th of September. With the world record under serious threat, I am a little jealous that I'll be running several minutes behind the leaders as opposed to seeing the race play out! With that said, it would be an honor to hit a new personal best during the same race the world record falls. Let's hope for both!<br />
<br />
I'm looking forward to getting to Berlin and discussing the final pacing situation with the other runners and pacemakers. It seems that we will have a solid group being paced somewhere between 64:30 and 65:30. That is a big difference, but I am hoping that we can meet somewhere in the middle as 64:30 might be a bit aggressive for me at this point!<br />
<br />
I pushed my mid-week workout back by a day this week after the 16 mile tempo because that workout took a lot out of me. I had a suspicion it would, so we had the option built into the calendar. I also came down with a cold starting Thursday night which knocked me down for a couple of days, but I felt surprisingly good by Sunday. We had originally planned some threshold intervals followed by an hour run, but due to the cold I decided for a moderate 19 mile run. I was pleased that a 5:26 average felt easy, especially considering my first two miles were 6:40 and 6:15 respectively, meaning the other miles were mostly in the teens. It was also my last chance to practice with my fluids which I have dialed in.<br />
<br />
Everyone has their own hydration strategy, but I keep mine fairly simple and straightforward by mixing one Powerbar Powergel (Tangerine or Double Latte w/ 50mg of caffeine) with 400 mL of water. I drink about 230 mL of water per bottle which will be available every 5km in Berlin, and I have been training with this exact ratio for several marathons by now. It's important to know how your body will react to supplements when you are under duress, so I always encourage runners to test out their nutrition plan several times before race day.<br />
<br />
Thanks again for reading, and feel free to check out last week's training below. My next blog will be coming from Prague as I rest and prepare for the big day! Follow me <a href="http://www.twitter.com/ryanvail">here</a> on Twitter for more updates.<br />
<br />
<br />
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 623px;">
<colgroup><col style="mso-width-alt: 4032; mso-width-source: userset; width: 95pt;" width="126"></col>
<col style="mso-width-alt: 6272; mso-width-source: userset; width: 147pt;" width="196"></col>
<col style="mso-width-alt: 5120; mso-width-source: userset; width: 120pt;" width="160"></col>
<col style="mso-width-alt: 2496; mso-width-source: userset; width: 59pt;" width="78"></col>
<col style="mso-width-alt: 2016; mso-width-source: userset; width: 47pt;" width="63"></col>
</colgroup><tbody>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="height: 15.0pt; width: 95pt;" width="126">Weeks to
go: 3</td>
<td class="xl67" style="width: 147pt;" width="196">AM</td>
<td class="xl67" style="width: 120pt;" width="160">PM</td>
<td class="xl67" style="width: 59pt;" width="78">Strength</td>
<td class="xl67" style="width: 47pt;" width="63">Mileage</td>
</tr>
<tr height="38" style="height: 28.5pt;">
<td class="xl68" height="38" style="height: 28.5pt; width: 95pt;" width="126">Monday</td>
<td class="xl69" style="width: 147pt;" width="196">14</td>
<td class="xl69" style="width: 120pt;" width="160">off</td>
<td class="xl68" style="width: 59pt;" width="78">40 minutes</td>
<td align="right" class="xl68" style="width: 47pt;" width="63">14</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126"></td>
<td class="xl69" style="width: 147pt;" width="196"></td>
<td class="xl69" style="width: 120pt;" width="160"></td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td class="xl68" style="width: 47pt;" width="63"></td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126">Tuesday</td>
<td class="xl69" style="width: 147pt;" width="196">12.5</td>
<td class="xl69" style="width: 120pt;" width="160">6 + drills and strides</td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td align="right" class="xl68" style="width: 47pt;" width="63">18.5</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126"></td>
<td class="xl69" style="width: 147pt;" width="196"></td>
<td class="xl69" style="width: 120pt;" width="160"></td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td class="xl68" style="width: 47pt;" width="63"></td>
</tr>
<tr height="38" style="height: 28.5pt;">
<td class="xl68" height="38" style="height: 28.5pt; width: 95pt;" width="126">Wednesday</td>
<td class="xl69" style="width: 147pt;" width="196">12.5</td>
<td class="xl69" style="width: 120pt;" width="160">6</td>
<td class="xl68" style="width: 59pt;" width="78">40 minutes</td>
<td align="right" class="xl68" style="width: 47pt;" width="63">18.5</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126"></td>
<td class="xl69" style="width: 147pt;" width="196"></td>
<td class="xl69" style="width: 120pt;" width="160"></td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td class="xl68" style="width: 47pt;" width="63"></td>
</tr>
<tr height="57" style="height: 42.75pt;">
<td class="xl68" height="57" style="height: 42.75pt; width: 95pt;" width="126">Thursday</td>
<td class="xl69" style="width: 147pt;" width="196">4 miles, 2 miles, 2 x 1 mile @
4:45-4:48, rest = 4 min, 2 min, 1 min</td>
<td class="xl69" style="width: 120pt;" width="160">6</td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td align="right" class="xl68" style="width: 47pt;" width="63">21</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126"></td>
<td class="xl69" style="width: 147pt;" width="196"></td>
<td class="xl69" style="width: 120pt;" width="160"></td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td class="xl68" style="width: 47pt;" width="63"></td>
</tr>
<tr height="38" style="height: 28.5pt;">
<td class="xl68" height="38" style="height: 28.5pt; width: 95pt;" width="126">Friday</td>
<td class="xl69" style="width: 147pt;" width="196">14</td>
<td class="xl69" style="width: 120pt;" width="160">5</td>
<td class="xl68" style="width: 59pt;" width="78">40 minutes</td>
<td align="right" class="xl68" style="width: 47pt;" width="63">19</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126"></td>
<td class="xl69" style="width: 147pt;" width="196"></td>
<td class="xl69" style="width: 120pt;" width="160"></td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td class="xl68" style="width: 47pt;" width="63"></td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126">Saturday</td>
<td class="xl69" style="width: 147pt;" width="196">off-sick</td>
<td class="xl69" style="width: 120pt;" width="160">off</td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td align="right" class="xl68" style="width: 47pt;" width="63">0</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126"></td>
<td class="xl69" style="width: 147pt;" width="196"></td>
<td class="xl69" style="width: 120pt;" width="160"></td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td class="xl68" style="width: 47pt;" width="63"></td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126">Sunday</td>
<td class="xl69" style="width: 147pt;" width="196">19 miles @ 5:26</td>
<td class="xl69" style="width: 120pt;" width="160">off</td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td align="right" class="xl68" style="width: 47pt;" width="63">19</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126"></td>
<td></td>
<td></td>
<td></td>
<td></td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td height="19" style="height: 14.25pt;">Total:</td>
<td></td>
<td></td>
<td></td>
<td align="right">110</td>
</tr>
</tbody></table>
</div>
Ryan Vailhttp://www.blogger.com/profile/04175573443546078626noreply@blogger.com4tag:blogger.com,1999:blog-3451935545100027718.post-20061055740843116162017-09-07T15:39:00.000-07:002017-09-07T15:39:24.088-07:00Less than 3 weeks to the Berlin Marathon: Last week's training<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
Berlin is approaching fast and the majority of training is in the bank. There is still plenty of time to make mistakes, so I need to remain vigilant in diet, rest, and injury prevention. A few more hard efforts are in the near future, but the most important long runs are now over after last weekend's 16 mile tempo. I averaged 4:58 for the workout, but I was at about 5:00 through 13, closing in around 4:50 for the last 3 and feeling strong. I have averaged faster for this tempo workout in the past, but I was very pleased with how comfortable I felt. Since returning from Europe I have ticked all the confidence building boxes I was hoping for, and now the focus turns to feeling fresh and healthy on September 24th.<br />
<br />
Portland has been choked by smoke since a fire broke out in the Columbia River Gorge on Sunday. It has begun to improve today, but I have had to balance treadmill miles to save my lungs while not hurting myself with 20 mile indoor days. Hopefully we are through the worst, but ash falling from the sky, blood orange sun and moon, and scratchy throat and eyes have all been very disconcerting. Unfortunately most of the west coast is experiencing poor air quality at the moment, so a quick escape for healthy training is not easy.<br />
<br />
I head back to Prague in 9 days to give myself enough time to recover from the travel and time difference. In Prague I'll be able to cook and run in a familiar setting as opposed to living in a hotel for a week. From there I'll have a snappy 30 minute flight to Berlin 3 days before the race. A few years ago I had the privilege of pacing Shalane Flanagan in her American record attempt, so I have run 26 miles of the course and am familiar with start and finish line procedures. One less thing to worry about!<br />
<br />
Pace groups will be finalized over the next couple of weeks, but it appears that we will have a decent sized group going through at around 65:00ish, which will be perfect based on the marathon block I've had. Looking forward to sharing that info when it becomes available.<br />
<br />
Thanks again for reading. Feel free to check out last week's training below. Follow me <a href="http://www.twitter.com/ryanvail">here</a> on Twitter for more updates.<br />
<br />
<br />
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 623px;">
<colgroup><col style="mso-width-alt: 4032; mso-width-source: userset; width: 95pt;" width="126"></col>
<col style="mso-width-alt: 6272; mso-width-source: userset; width: 147pt;" width="196"></col>
<col style="mso-width-alt: 5120; mso-width-source: userset; width: 120pt;" width="160"></col>
<col style="mso-width-alt: 2496; mso-width-source: userset; width: 59pt;" width="78"></col>
<col style="mso-width-alt: 2016; mso-width-source: userset; width: 47pt;" width="63"></col>
</colgroup><tbody>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="height: 15.0pt; width: 95pt;" width="126">Weeks to
go: 4</td>
<td class="xl67" style="width: 147pt;" width="196">AM</td>
<td class="xl67" style="width: 120pt;" width="160">PM</td>
<td class="xl67" style="width: 59pt;" width="78">Strength</td>
<td class="xl67" style="width: 47pt;" width="63">Mileage</td>
</tr>
<tr height="38" style="height: 28.5pt;">
<td class="xl68" height="38" style="height: 28.5pt; width: 95pt;" width="126">Monday</td>
<td class="xl69" style="width: 147pt;" width="196">14</td>
<td class="xl69" style="width: 120pt;" width="160">6</td>
<td class="xl68" style="width: 59pt;" width="78">40 minutes</td>
<td align="right" class="xl68" style="width: 47pt;" width="63">20</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126"></td>
<td class="xl69" style="width: 147pt;" width="196"></td>
<td class="xl69" style="width: 120pt;" width="160"></td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td class="xl68" style="width: 47pt;" width="63"></td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126">Tuesday</td>
<td class="xl69" style="width: 147pt;" width="196">14 + drills and strides</td>
<td class="xl69" style="width: 120pt;" width="160">5</td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td align="right" class="xl68" style="width: 47pt;" width="63">19</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126"></td>
<td class="xl69" style="width: 147pt;" width="196"></td>
<td class="xl69" style="width: 120pt;" width="160"></td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td class="xl68" style="width: 47pt;" width="63"></td>
</tr>
<tr height="57" style="height: 42.75pt;">
<td class="xl68" height="57" style="height: 42.75pt; width: 95pt;" width="126">Wednesday</td>
<td class="xl69" style="width: 147pt;" width="196">6 x 2km starting @ 4:45 pace
down to 4:28 pace, rest = 90 seconds</td>
<td class="xl69" style="width: 120pt;" width="160">5</td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td align="right" class="xl68" style="width: 47pt;" width="63">21</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126"></td>
<td class="xl69" style="width: 147pt;" width="196"></td>
<td class="xl69" style="width: 120pt;" width="160"></td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td class="xl68" style="width: 47pt;" width="63"></td>
</tr>
<tr height="38" style="height: 28.5pt;">
<td class="xl68" height="38" style="height: 28.5pt; width: 95pt;" width="126">Thursday</td>
<td class="xl69" style="width: 147pt;" width="196">14</td>
<td class="xl69" style="width: 120pt;" width="160">6</td>
<td class="xl68" style="width: 59pt;" width="78">40 minutes</td>
<td align="right" class="xl68" style="width: 47pt;" width="63">20</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126"></td>
<td class="xl69" style="width: 147pt;" width="196"></td>
<td class="xl69" style="width: 120pt;" width="160"></td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td class="xl68" style="width: 47pt;" width="63"></td>
</tr>
<tr height="38" style="height: 28.5pt;">
<td class="xl68" height="38" style="height: 28.5pt; width: 95pt;" width="126">Friday</td>
<td class="xl69" style="width: 147pt;" width="196">1 hour run + 8 x 200 meters @
30-31</td>
<td class="xl69" style="width: 120pt;" width="160">off</td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td align="right" class="xl68" style="width: 47pt;" width="63">12</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126"></td>
<td class="xl69" style="width: 147pt;" width="196"></td>
<td class="xl69" style="width: 120pt;" width="160"></td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td class="xl68" style="width: 47pt;" width="63"></td>
</tr>
<tr height="38" style="height: 28.5pt;">
<td class="xl68" height="38" style="height: 28.5pt; width: 95pt;" width="126">Saturday</td>
<td class="xl69" style="width: 147pt;" width="196">6</td>
<td class="xl69" style="width: 120pt;" width="160">off</td>
<td class="xl68" style="width: 59pt;" width="78">40 minutes</td>
<td align="right" class="xl68" style="width: 47pt;" width="63">6</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126"></td>
<td class="xl69" style="width: 147pt;" width="196"></td>
<td class="xl69" style="width: 120pt;" width="160"></td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td class="xl68" style="width: 47pt;" width="63"></td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126">Sunday</td>
<td class="xl69" style="width: 147pt;" width="196">16 mile tempo @ 4:58</td>
<td class="xl69" style="width: 120pt;" width="160">off</td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td align="right" class="xl68" style="width: 47pt;" width="63">22</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126"></td>
<td></td>
<td></td>
<td></td>
<td></td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td height="19" style="height: 14.25pt;">Total:</td>
<td></td>
<td></td>
<td></td>
<td align="right">120</td>
</tr>
</tbody></table>
</div>
Ryan Vailhttp://www.blogger.com/profile/04175573443546078626noreply@blogger.com0tag:blogger.com,1999:blog-3451935545100027718.post-68582163553996466032017-08-31T15:20:00.003-07:002017-08-31T15:20:28.681-07:00Less than 4 weeks to the Berlin Marathon: Last week's training<div dir="ltr" style="text-align: left;" trbidi="on">
I've only just returned from Europe 11 days ago, but I already feel pressure to finalize plans to fly again in two and a half weeks. It seems that my fatigue and struggling in the Czech highlands has paid off, as I have felt fantastic since flying back to Portland. I know I will start to feel human again at some point, but for now I'm proud of the way I pushed through the tough days earlier in the training cycle as I am being rewarded with a feeling of fitness and optimism. I was happy with both of the workouts this past week, but I was even more pleased with the perceived effort. Nothing was forced, and the overall daily volume has been very manageable. I have no doubt that a fair amount of the mental and physical lightness has been thanks to the help of Cam Levins, having recently moved to the neighborhood, and I am looking forward to continuing our cooperation in the future. I hope I'm rounding into shape at just the right moment before Berlin!<br />
<br />
Thanks again for reading, and feel free to check out last week's training below. Follow me <a href="http://www.twitter.com/ryanvail">here</a> on Twitter for more updates.<br />
<br />
<br />
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 623px;">
<colgroup><col style="mso-width-alt: 4032; mso-width-source: userset; width: 95pt;" width="126"></col>
<col style="mso-width-alt: 6272; mso-width-source: userset; width: 147pt;" width="196"></col>
<col style="mso-width-alt: 5120; mso-width-source: userset; width: 120pt;" width="160"></col>
<col style="mso-width-alt: 2496; mso-width-source: userset; width: 59pt;" width="78"></col>
<col style="mso-width-alt: 2016; mso-width-source: userset; width: 47pt;" width="63"></col>
</colgroup><tbody>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="height: 15.0pt; width: 95pt;" width="126">Weeks to
go: 5</td>
<td class="xl67" style="width: 147pt;" width="196">AM</td>
<td class="xl67" style="width: 120pt;" width="160">PM</td>
<td class="xl67" style="width: 59pt;" width="78">Strength</td>
<td class="xl67" style="width: 47pt;" width="63">Mileage</td>
</tr>
<tr height="38" style="height: 28.5pt;">
<td class="xl68" height="38" style="height: 28.5pt; width: 95pt;" width="126">Monday</td>
<td class="xl69" style="width: 147pt;" width="196">off</td>
<td class="xl69" style="width: 120pt;" width="160">9.5</td>
<td class="xl68" style="width: 59pt;" width="78">40 minutes</td>
<td align="right" class="xl68" style="width: 47pt;" width="63">9.5</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126"></td>
<td class="xl69" style="width: 147pt;" width="196"></td>
<td class="xl69" style="width: 120pt;" width="160"></td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td class="xl68" style="width: 47pt;" width="63"></td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126">Tuesday</td>
<td class="xl69" style="width: 147pt;" width="196">14 + drills and strides</td>
<td class="xl69" style="width: 120pt;" width="160">6</td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td align="right" class="xl68" style="width: 47pt;" width="63">20</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126"></td>
<td class="xl69" style="width: 147pt;" width="196"></td>
<td class="xl69" style="width: 120pt;" width="160"></td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td class="xl68" style="width: 47pt;" width="63"></td>
</tr>
<tr height="38" style="height: 28.5pt;">
<td class="xl68" height="38" style="height: 28.5pt; width: 95pt;" width="126">Wednesday</td>
<td class="xl69" style="width: 147pt;" width="196">4 mi tempo @ 18:59, 10 mi run, 4
mi tempo @ 18:57</td>
<td class="xl69" style="width: 120pt;" width="160">off</td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td align="right" class="xl68" style="width: 47pt;" width="63">24</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126"></td>
<td class="xl69" style="width: 147pt;" width="196"></td>
<td class="xl69" style="width: 120pt;" width="160"></td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td class="xl68" style="width: 47pt;" width="63"></td>
</tr>
<tr height="38" style="height: 28.5pt;">
<td class="xl68" height="38" style="height: 28.5pt; width: 95pt;" width="126">Thursday</td>
<td class="xl69" style="width: 147pt;" width="196">14</td>
<td class="xl69" style="width: 120pt;" width="160">6</td>
<td class="xl68" style="width: 59pt;" width="78">40 minutes</td>
<td align="right" class="xl68" style="width: 47pt;" width="63">20</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126"></td>
<td class="xl69" style="width: 147pt;" width="196"></td>
<td class="xl69" style="width: 120pt;" width="160"></td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td class="xl68" style="width: 47pt;" width="63"></td>
</tr>
<tr height="38" style="height: 28.5pt;">
<td class="xl68" height="38" style="height: 28.5pt; width: 95pt;" width="126">Friday</td>
<td class="xl69" style="width: 147pt;" width="196">75 minute run + 8 x 200 meter
hills</td>
<td class="xl69" style="width: 120pt;" width="160">6</td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td align="right" class="xl68" style="width: 47pt;" width="63">20</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126"></td>
<td class="xl69" style="width: 147pt;" width="196"></td>
<td class="xl69" style="width: 120pt;" width="160"></td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td class="xl68" style="width: 47pt;" width="63"></td>
</tr>
<tr height="38" style="height: 28.5pt;">
<td class="xl68" height="38" style="height: 28.5pt; width: 95pt;" width="126">Saturday</td>
<td class="xl69" style="width: 147pt;" width="196">12</td>
<td class="xl69" style="width: 120pt;" width="160">6</td>
<td class="xl68" style="width: 59pt;" width="78">40 minutes</td>
<td align="right" class="xl68" style="width: 47pt;" width="63">18</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126"></td>
<td class="xl69" style="width: 147pt;" width="196"></td>
<td class="xl69" style="width: 120pt;" width="160"></td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td class="xl68" style="width: 47pt;" width="63"></td>
</tr>
<tr height="38" style="height: 28.5pt;">
<td class="xl68" height="38" style="height: 28.5pt; width: 95pt;" width="126">Sunday</td>
<td class="xl69" style="width: 147pt;" width="196">20 miles moderate + 4 mi push @
19:31</td>
<td class="xl69" style="width: 120pt;" width="160">off</td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td align="right" class="xl68" style="width: 47pt;" width="63">20</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126"></td>
<td></td>
<td></td>
<td></td>
<td></td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td height="19" style="height: 14.25pt;">Total:</td>
<td></td>
<td></td>
<td></td>
<td align="right">131.5</td>
</tr>
</tbody></table>
</div>
Ryan Vailhttp://www.blogger.com/profile/04175573443546078626noreply@blogger.com2tag:blogger.com,1999:blog-3451935545100027718.post-75448840102923264452017-08-25T14:30:00.000-07:002017-08-25T14:30:40.127-07:00Less than 5 weeks to the Berlin Marathon: Last week's training<div dir="ltr" style="text-align: left;" trbidi="on">
It was a long trip home, but I'm happy to be back in Portland for the time being. My wife and I had booked our tickets to Czech well before I had committed to Berlin, so we had built in a stopover in Barcelona on the way home as the tickets happened to be cheaper. We were there for three days, one of which happened to be the day of the attacks. We were about 10 blocks away with plans to walk toward Las Ramblas after lunch, so while we never felt that we were in any danger, it was a sobering experience. I feel terrible for the people of Barcelona as I am sure it strikes you completely differently when something of that nature happens in your own backyard. The rallies of solidarity the following day were inspiring. Most encouraging was the ability of the Spanish people to stand against fear while embracing the Muslim community of Barcelona.<br />
<br />
On a lighter note, I chose my week of travel to be a down week in terms of intensity. I had a strong mid-week workout before flying to Barcelona, but used the uncertainty of the weather as an opportunity to force myself into a Fartlek for my Sunday run. I decided to push my long run until a few days later once I was back in Portland.<br />
<br />
I did my best to grind out every run and every workout while in the Czech countryside in the hope that it would pay off with some confidence building workouts once I returned. I am relieved to say that I have felt amazing since landing and am looking forward to sharing the details next week. I have also been fortunate that Cam Levins is back in the neighborhood and we have been able to link up for a workout as well as some easy running. Most of my training since leaving Oklahoma State has been solo, but I am very appreciative for any opportunity to train with someone when possible, especially with someone with the work ethic and credentials of Cam. Hopefully we can help each other to our goals this fall and further into 2017/2018.<br />
<br />
Thanks again for reading and feel free to check out last week's training below. Follow me <a href="http://www.twitter.com/ryanvail">here</a> on Twitter for more updates.<br />
<br />
<br />
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 623px;">
<colgroup><col style="mso-width-alt: 4032; mso-width-source: userset; width: 95pt;" width="126"></col>
<col style="mso-width-alt: 6272; mso-width-source: userset; width: 147pt;" width="196"></col>
<col style="mso-width-alt: 5120; mso-width-source: userset; width: 120pt;" width="160"></col>
<col style="mso-width-alt: 2496; mso-width-source: userset; width: 59pt;" width="78"></col>
<col style="mso-width-alt: 2016; mso-width-source: userset; width: 47pt;" width="63"></col>
</colgroup><tbody>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="height: 15.0pt; width: 95pt;" width="126">Weeks to
go: 6</td>
<td class="xl67" style="width: 147pt;" width="196">AM</td>
<td class="xl67" style="width: 120pt;" width="160">PM</td>
<td class="xl67" style="width: 59pt;" width="78">Strength</td>
<td class="xl67" style="width: 47pt;" width="63">Mileage</td>
</tr>
<tr height="38" style="height: 28.5pt;">
<td class="xl68" height="38" style="height: 28.5pt; width: 95pt;" width="126">Monday</td>
<td class="xl69" style="width: 147pt;" width="196">14</td>
<td class="xl69" style="width: 120pt;" width="160">6</td>
<td class="xl68" style="width: 59pt;" width="78">40 minutes</td>
<td align="right" class="xl68" style="width: 47pt;" width="63">20</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126"></td>
<td class="xl69" style="width: 147pt;" width="196"></td>
<td class="xl69" style="width: 120pt;" width="160"></td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td class="xl68" style="width: 47pt;" width="63"></td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126">Tuesday</td>
<td class="xl69" style="width: 147pt;" width="196">12.5 + drills and strides</td>
<td class="xl69" style="width: 120pt;" width="160">6</td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td align="right" class="xl68" style="width: 47pt;" width="63">18.5</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126"></td>
<td class="xl69" style="width: 147pt;" width="196"></td>
<td class="xl69" style="width: 120pt;" width="160"></td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td class="xl68" style="width: 47pt;" width="63"></td>
</tr>
<tr height="38" style="height: 28.5pt;">
<td class="xl68" height="38" style="height: 28.5pt; width: 95pt;" width="126">Wednesday</td>
<td class="xl69" style="width: 147pt;" width="196">15 x 1km, 2:58 down to 2:51, 1
min rest</td>
<td class="xl69" style="width: 120pt;" width="160">5</td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td align="right" class="xl68" style="width: 47pt;" width="63">23</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126"></td>
<td class="xl69" style="width: 147pt;" width="196"></td>
<td class="xl69" style="width: 120pt;" width="160"></td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td class="xl68" style="width: 47pt;" width="63"></td>
</tr>
<tr height="38" style="height: 28.5pt;">
<td class="xl68" height="38" style="height: 28.5pt; width: 95pt;" width="126">Thursday</td>
<td class="xl69" style="width: 147pt;" width="196">11.5</td>
<td class="xl69" style="width: 120pt;" width="160">5.5</td>
<td class="xl68" style="width: 59pt;" width="78">40 minutes</td>
<td align="right" class="xl68" style="width: 47pt;" width="63">17</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126"></td>
<td class="xl69" style="width: 147pt;" width="196"></td>
<td class="xl69" style="width: 120pt;" width="160"></td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td class="xl68" style="width: 47pt;" width="63"></td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126">Friday</td>
<td class="xl69" style="width: 147pt;" width="196">13</td>
<td class="xl69" style="width: 120pt;" width="160">5</td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td align="right" class="xl68" style="width: 47pt;" width="63">18</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126"></td>
<td class="xl69" style="width: 147pt;" width="196"></td>
<td class="xl69" style="width: 120pt;" width="160"></td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td class="xl68" style="width: 47pt;" width="63"></td>
</tr>
<tr height="38" style="height: 28.5pt;">
<td class="xl68" height="38" style="height: 28.5pt; width: 95pt;" width="126">Saturday</td>
<td class="xl69" style="width: 147pt;" width="196">4.5 + drills and strides</td>
<td class="xl69" style="width: 120pt;" width="160">off</td>
<td class="xl68" style="width: 59pt;" width="78">40 minutes</td>
<td align="right" class="xl68" style="width: 47pt;" width="63">4.5</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126"></td>
<td class="xl69" style="width: 147pt;" width="196"></td>
<td class="xl69" style="width: 120pt;" width="160"></td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td class="xl68" style="width: 47pt;" width="63"></td>
</tr>
<tr height="57" style="height: 42.75pt;">
<td class="xl68" height="57" style="height: 42.75pt; width: 95pt;" width="126">Sunday</td>
<td class="xl69" style="width: 147pt;" width="196">Fartlek:
(5,4,3)(4,3,2)(3,2,1)(1,2,3) w/equal rest</td>
<td class="xl69" style="width: 120pt;" width="160">off</td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td align="right" class="xl68" style="width: 47pt;" width="63">19</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126"></td>
<td></td>
<td></td>
<td></td>
<td></td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td height="19" style="height: 14.25pt;">Total:</td>
<td></td>
<td></td>
<td></td>
<td align="right">120</td>
</tr>
</tbody></table>
</div>
Ryan Vailhttp://www.blogger.com/profile/04175573443546078626noreply@blogger.com4tag:blogger.com,1999:blog-3451935545100027718.post-1208121283414230582017-08-16T05:30:00.001-07:002017-08-16T05:30:03.463-07:00Less than 6 weeks to the Berlin Marathon: Last week's training<div dir="ltr" style="text-align: left;" trbidi="on">
After another week of solid volume I am happy to report that I am tired but healthy. My body is holding up as well as I could ask for, and I am now on the second half of the marathon training block. That does not mean that I am in the clear from injury by any means. Before the Olympic Trials Marathon last year, I was diagnosed with a femoral stress fracture the week before the race. It's easy to ignore warning signs of a serious injury when training is going well, and I am determined to not make that mistake again. Predicting an injury before it gets past the point of no return is very difficult, but my experience the last couple of years has at least forced me to take time off when in doubt. A week in the pool is much better than 12 weeks in the pool, and very little fitness is lost. I hope I continue to feel this way over the next 5-6 weeks, but I am trying to stay closely tuned in to what my body is telling me and am prepared to adapt if needed.<br />
<br />
I'm now on my last few days in Czech. Going home is always enjoyable, but Czech has become a second home to me as I have spent a couple months a year here for the last decade and even lived in Prague for about 18 months. In terms of training, the timing is perfect as I will be able to use my last 5 weeks to train on faster terrain and at sea level in order to put the final touches on the training segment before Berlin. I'll be back in Czech a week before the marathon to recover from travel and adjust to the time difference. I always prefer to stay somewhere familiar where I know the running routes and can cook my own food for as long as possible before a race, so I consider myself very lucky to have a home base in Europe that allows me to do that.<br />
<br />
There are several guys living in Portland who are training for fall marathons currently, and I will do my best to recruit some training partners for this next stretch. I haven't run a step with another person since I left Portland last month, so a little company would be appreciated. Thanks again for reading and feel free to check out last week's training below. Follow me <a href="http://www.twitter.com/ryanvail">here</a> on Twitter for more updates.<br />
<br />
<br />
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 623px;">
<colgroup><col style="mso-width-alt: 4032; mso-width-source: userset; width: 95pt;" width="126"></col>
<col style="mso-width-alt: 6272; mso-width-source: userset; width: 147pt;" width="196"></col>
<col style="mso-width-alt: 5120; mso-width-source: userset; width: 120pt;" width="160"></col>
<col style="mso-width-alt: 2496; mso-width-source: userset; width: 59pt;" width="78"></col>
<col style="mso-width-alt: 2016; mso-width-source: userset; width: 47pt;" width="63"></col>
</colgroup><tbody>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="height: 15.0pt; width: 95pt;" width="126">Weeks to
go: 7</td>
<td class="xl67" style="width: 147pt;" width="196">AM</td>
<td class="xl67" style="width: 120pt;" width="160">PM</td>
<td class="xl67" style="width: 59pt;" width="78">Strength</td>
<td class="xl67" style="width: 47pt;" width="63">Mileage</td>
</tr>
<tr height="38" style="height: 28.5pt;">
<td class="xl68" height="38" style="height: 28.5pt; width: 95pt;" width="126">Monday</td>
<td class="xl69" style="width: 147pt;" width="196">14</td>
<td class="xl69" style="width: 120pt;" width="160">6</td>
<td class="xl68" style="width: 59pt;" width="78">40 minutes</td>
<td align="right" class="xl68" style="width: 47pt;" width="63">20</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126"></td>
<td class="xl69" style="width: 147pt;" width="196"></td>
<td class="xl69" style="width: 120pt;" width="160"></td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td class="xl68" style="width: 47pt;" width="63"></td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126">Tuesday</td>
<td class="xl69" style="width: 147pt;" width="196">12.5 + drills and strides</td>
<td class="xl69" style="width: 120pt;" width="160">6</td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td align="right" class="xl68" style="width: 47pt;" width="63">18.5</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126"></td>
<td class="xl69" style="width: 147pt;" width="196"></td>
<td class="xl69" style="width: 120pt;" width="160"></td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td class="xl68" style="width: 47pt;" width="63"></td>
</tr>
<tr height="57" style="height: 42.75pt;">
<td class="xl68" height="57" style="height: 42.75pt; width: 95pt;" width="126">Wednesday</td>
<td class="xl69" style="width: 147pt;" width="196">4 mi, 3 mi, 2 mi, 1 mi starting
4:46, finishing 4:37, rest = 4 min, 3, 2</td>
<td class="xl69" style="width: 120pt;" width="160">5</td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td align="right" class="xl68" style="width: 47pt;" width="63">22</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126"></td>
<td class="xl69" style="width: 147pt;" width="196"></td>
<td class="xl69" style="width: 120pt;" width="160"></td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td class="xl68" style="width: 47pt;" width="63"></td>
</tr>
<tr height="38" style="height: 28.5pt;">
<td class="xl68" height="38" style="height: 28.5pt; width: 95pt;" width="126">Thursday</td>
<td class="xl69" style="width: 147pt;" width="196">14</td>
<td class="xl69" style="width: 120pt;" width="160">6</td>
<td class="xl68" style="width: 59pt;" width="78">40 minutes</td>
<td align="right" class="xl68" style="width: 47pt;" width="63">20</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126"></td>
<td class="xl69" style="width: 147pt;" width="196"></td>
<td class="xl69" style="width: 120pt;" width="160"></td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td class="xl68" style="width: 47pt;" width="63"></td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126">Friday</td>
<td class="xl69" style="width: 147pt;" width="196">1 hour + 8 x 200 meter hills</td>
<td class="xl69" style="width: 120pt;" width="160">6</td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td align="right" class="xl68" style="width: 47pt;" width="63">19</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126"></td>
<td class="xl69" style="width: 147pt;" width="196"></td>
<td class="xl69" style="width: 120pt;" width="160"></td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td class="xl68" style="width: 47pt;" width="63"></td>
</tr>
<tr height="38" style="height: 28.5pt;">
<td class="xl68" height="38" style="height: 28.5pt; width: 95pt;" width="126">Saturday</td>
<td class="xl69" style="width: 147pt;" width="196">10</td>
<td class="xl69" style="width: 120pt;" width="160">off</td>
<td class="xl68" style="width: 59pt;" width="78">40 minutes</td>
<td align="right" class="xl68" style="width: 47pt;" width="63">10</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126"></td>
<td class="xl69" style="width: 147pt;" width="196"></td>
<td class="xl69" style="width: 120pt;" width="160"></td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td class="xl68" style="width: 47pt;" width="63"></td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126">Sunday</td>
<td class="xl69" style="width: 147pt;" width="196">15 mi tempo @ 5:06 (hilly)</td>
<td class="xl69" style="width: 120pt;" width="160">off</td>
<td class="xl68" style="width: 59pt;" width="78"></td>
<td align="right" class="xl68" style="width: 47pt;" width="63">21</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl68" height="19" style="height: 14.25pt; width: 95pt;" width="126"></td>
<td></td>
<td></td>
<td></td>
<td></td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td height="19" style="height: 14.25pt;">Total:</td>
<td></td>
<td></td>
<td></td>
<td align="right">130.5</td>
</tr>
</tbody></table>
</div>
Ryan Vailhttp://www.blogger.com/profile/04175573443546078626noreply@blogger.com5