SUMMARY, JUNE 29 - JULY 5

Daily Quote: "To see pronation in action, kick off your shoes and run down the driveway. On a hard surface, your feet will briefly unlearn the habits they picked up in shoes and automatically shift to self-defense mode: you'll find yourself landing on the outside edge of your foot, then gently rolling from little toe over to big until your foot is flat. That's pronation -- just a mild, shock-absorbing twist that allows your arch to compress." --From the excellent book " "Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen.", by Christopher McDougall.

I'm still very tired from yesterday's run in the heat and ran a very easy recovery run on the treadmill. Today is the first day of my base building for the summer.

8:30 a.m. Recovery Run. 4 miles. Time, 40 minutes. Overall pace, 10 minute miles. Life Fitness Treadmill set at a 1% grade. Average heart rate: 142 bpm. Cardiac drift: 146 bpm. (Note, my maximum heart rate is 190 bpm)

Body is fine and feel no aches nor pain from today's recovery run, just an overall feeling of fatigue. Normally I would do a hill program workout on Mondays, but tomorrow will do another recovery run as to fully recover from the race.

SUMMARY, JUNE 29 - JULY 5

Last week was a cut back week as I tapered for my 5k race and ran a total of 37.1 miles. I also continued my running streak and the last day I didn't run was February 14th. I've completed my 5k-10k season and today will start building a mileage base during the summer months on the treadmill.

Completed two weight sessions last week. Decided against weight lifting during the weekend as to allow my body to completely rest from the race. I plan on three weight sessions next week.

I maintained 178 pounds on a six foot frame and didn't lose nor gain weight during last week. My body appears to be very comfortable at this weight. My goal is still to reach my racing weight of 170 pounds for the 2009 Rock n' Roll Las Vegas Marathon, I should be able to lose those last eight pounds during my base building summer phase.

Friday night I was only able to sleep for four hours due to awaking early for my 5k race, otherwise my sleeping patterns have been very good, sleeping 7-8 hours nightly and my morning heart rates have been approximately 38-41 bpm. Surprisingly, my morning heart rate the day after the race was still 41 bpm.

A short recap of last week's training:
Monday: Hill Program, 6 miles.
Tuesday: Recovery Run, 5 miles. Weight Circuit Training.
Wednesday: Long Run, 12 miles.
Thursday: Recovery Run, 4 miles. Weight Circuit Training.
Friday: Recovery Run, 3 miles.
Saturday: 5k race, 3.1 miles.
Sunday: Recovery Run, 4 miles.
Total Weekly Mileage: 37.1 miles.