This week was pretty awesome. Solid training + 2 solid runs with my boy. Good stuff. Here is how things shook out:
Monday: rest & arm weights
Tuesday: Intervals. I did a 10 minute warm up; 12 x 400m @ 6:58 pace; 400m recoveries; 15 minute cool down with 4 striders. 72 minutes / 8.8 miles.
Wednesday: 52:30 / 6 miles / 8:45 pace.
Thursday: Pace run. 10 minutes warm up; 7 miles at goal race pace (7:35-7:40); 10 minute cool down with 4 strides. 74 minutes / 9.3 miles / 7:55 average pace.
Friday: I had gone out of town for work right after my pace run Thursday and didn’t get home until late in the afternoon Friday. It was hot and full sun, but I got it done during a nice easy run with my husband. 50 minutes / 5.5 miles / 9:08 pace + arm weights.
Sunday: My son got home from a week away at camp! He was exhausted and sick, but we had a wonderful easy run on the trail. We did 3 miles together around a 9:35 pace; then I picked it up on my own. 61 minutes / 7 miles with 4 strides / 8:54 average pace.
Sunday: Long run. I got up bright and early to run 5.4 miles on the trail on my own (8:55 pace). It was a beautiful morning. Then I met up with my son to run 13 around a local lake. It was great, but man it started getting hot the last 3 miles. But we rocked it and last mile was the fastest mile. 2 hours, 50 minutes – 18.4 miles.
Total: 8 hours / 55 miles