6 myles - 42:35

Grigs - 8:00 AM

80s, clear, dry

mind/body

easy effort

It's getting to be that time of year when the chill fills the morning air. Not really chill but maybe more of a coolness - my favorite time of the year.

A little leg turnover this morning on my normal Grigs hill (x3) - 1:11, 1:09, 1:07. Didn't feel the quickest but still solid. And just to keep the legs honest, I made the last mile a tempo effort - 6:11. I also ran yesterday, 8 myles 59:56, but didn't want to bore you cause I had nothing to say... kinda like today. 35 myles for the week so far. I will get out for 14 tomorrow and then take a couple days off in a row, my standard taper. Here is a press release for Where's Waldo next week.

5 myles - 32:52

Grigs - 7:00 AM
70s, clear, dry
mind/body - surprisingly sluggish
Hard effort

It's been my week of race taper routine to get in about 25 myles before the race while doing a 1/2 of a leg turn-over workout. So far this week 21 myles (6 yesterday easy). This morning was the leg turnover workout. Nothing too terribly fast for each of the 2.5 myles out and back, avg. 6:32 pace. Turned up the notch doing the 3 x 300m, 10% hill sprints - 1.03:15, 1.03:05, 1.02:25. By the end of the workout the sluggishness went away. In years past (prior to a coach) I took too much of a taper by only running 8-10 myles the week of the race which left me feeling very sluggish to start the race. Now I figure by reducing volume but getting out most days during the taper is more beneficial, basically not dipping into any glycogen stores and keeping the blood flowing.

In other news, what a shocker of a game this morning between Switzerland and Spain!! Spain certainly the better of the two sides but Switzerland was very efficient with great defense. In my opinion, even though Spain lost they proved to be one of the top 3 teams after the first round of games (Netherlands and Germany the other two). To get out of the group now they will have to beat a tough Chilean team, who handily won over Hondouras.


Other than the U.S., We're rooting for Spain