For the past two weeks I’ve mostly run mileage. The week of the 3rd was my highest since training for CIM back in 2015. I jumped in a local 5k that week to help support a local race and good cause (breast cancer awareness), as well as get a read on how much fitness and leg speed I lost over the past month of mileage, if any. This past week we cycled in a lower week and added in two mini workouts. I am feeling strong from the mileage and despite many days with dew points in the 60s and 70s, have been enjoying the summer training.
week of 7.3-7.9.17
Monday: 4 a.m, 8 p.m.
Tuesday: 13 a.m. (family run for part), 5 p.m.
Wednesday: 6 a.m., 4 p.m. w/ the kids in the double.
Thursday: 12 a.m, 7 of which were pushing the kids in the double, the other 5 running laps of a soccer field while they played nearby.
Friday: 6 a.m. w/ the kids in double, 4 p.m.
Saturday: 10 a.m. w/ ~5k race (course was a wee bit long). Won in 18:04, felt strong and surprisingly not race-rusty. 4 p.m. to shake out the morning’s effort.
Sunday: 20 solo. Longest run since February.
96 miles for the week
week of 7.10-7.16.17
Monday: 4 a.m. w/ the kids in double, 8 p.m. solo.
Tuesday: 12 w/ mini workout of 12x200m aiming for 42-43 w/ easy 100m jog between. Pretty much hit the goal paces.
Wednesday: 6 a.m. w/ the kids in the double, 4 p.m. solo.
Thursday: 13 w/ 12 x 30 sec hill repeats where the goal was “pristine form (channel a proud deer, and how it might bound up a hill)”. I felt like I channeled my inner proud deer well and accomplished the goal of this mini workout.
Friday: 6 a.m. w/ the kids in the double, 4 p.m. solo.
Saturday: 4 solo a.m., 5 in the p.m., first half w/ the fam.
Sunday: 15 solo.
81 miles for the week