This training week started out hot and humid, but suddenly the weather was ideal for running: 70 degrees and low humidity. I did my last few workouts before my 10k race on June 10th and tapered the mileage a little. Read more >>
We got our first really hot weather of the year this week. Technically it was lovely, in the high 80’s with bright sunshine and low humidity. Great for swimming and eating ice cream, not ideal for running. I decided to look at it as a chance to heat train and get stronger for summer racing. I definitely had the They Might Be Giants song “Why does the sun shine?” in my head all week (the sun is a mass of incandescent gas…enjoy your earworm!)
Anyway, it was a solid week of training and I felt surprisingly good given the heat. Read more >>
Hi! It’s been a while since I posted a training log. In fact, the last time was in February — when I had a fairly epic few weeks of cold-and-flu BS and barely ran for a whole month. I’ve been back at it since March, though, with the goal of running some 10k’s in June. Training has been going well: hovering around 30 miles per week, with 2 or 3 workouts, 2 or 3 easy runs, strength training, and some indoor cycling to boost aerobic fitness. We’ve had some lovely Spring weather, warm but not hot, usually with a little breeze to keep you from overheating. Read more >>
The previous week I’d had a cold and didn’t really train, so I was looking forward to recovering and getting back to it this week. Which I almost did, with easy runs and strength training on Monday, Wednesday and Thursday. Wednesday was the first time in over a week that I didn’t want to lie down and nap during the run. Thursday I felt fantastic and wanted to go longer!
On Friday I woke up with a sore throat, which got worse on Saturday and much worse on Sunday – with that hit-by-a-truck fatigued feeling and muscle aches. This is extremely frustrating, as my next race (the Berlin Half Marathon) is in nine weeks, but there is nothing else to do except rest and hope it gets better soon!
This will be a short training log, because I got sick and barely ran all week.
I had a bad cold with a sore throat, an annoying cough, body aches, and fatigue, so I rested Monday-Wednesday.
On Thursday I ventured out for a walk and did little walk/jog things on Friday, Saturday, and Sunday.
I tried to do some minimal muscle activation and stretching stuff just to make sure my legs didn’t totally stiffen up from all the sitting around. Luckily, by Sunday I was feeling a lot better and am ready to train again.
I feel like half-marathon training is now officially happening, since this week contained both a 9.5 mile/90 minute easy run and a longer workout with marathon pace. Training in the winter is always a challenge and the weather this week wasn’t exactly delightful, but compared with what some people are dealing with, it was really nothing. There’s still no snow or ice on the ground, so workouts can happen outdoors, though with more layers than you ideally want to wear while trying to run fast. As I saw during my long workout on Saturday, even the wild boar are improving their aerobic conditioning right now.
Read more >>
I started 2018 with a New Year’s trip to the rainy Alps, where I did some hiking and walking, lots of eating, and no running. Back in Berlin last week, I jumped back into training right where I’ve been for the last few months: around 30 miles per week with two or three workouts per week (generally a long run and one or two faster-paced workouts). We’ve had a relatively mild winter with temperatures hovering around freezing, sometimes a little rain or wind but no snow or ice yet, so I’ve been running outside.
My next goal race is the Berlin Half Marathon on April 8th, about 3 months away, so training will ramp up in the next weeks.
My planned half marathon on Sept. 3rd was downgraded to more of a training run due to an illness and missed training three weeks before the race. Still, I was somehow on edge all week in a taper-y way.
Sunday, August 27th: Rest day from running. I went to a professional track meet in the afternoon and had so much fun.
Monday, August 28th: 8 km easy + 1 hr. Pilates.
Tuesday, August 29th: 8 km total with 6x3min at interval pace. Felt sluggish on my warmup, but interval pace turned out to be not so bad.
Wednesday, August 30th: 8 km easy.
Thursday, August 31st: Supposed to be a mini-workout with 2×10 min. at threshold pace, but took a rest day instead because my son was home sick.
Friday, Sept. 1st: Kiddo feeling much better, but now I’m all anxious about getting his cold. 5km easy jog.
Saturday, Sept. 2nd: 6km easy jog, feeling sniffly.
Sunday, Sept. 3rd: Still sniffly, but my resting heart rate is not elevated and I’m otherwise fine. I got up before 6 to eat oatmeal and coffee up, and left for the race at 6:45. It was a beautiful day, sunny but cool, with a slight breeze and low humidity. The race was just the right size: 1200 runners, so not huge and over-crowded, but enough people that you were never running alone. I started out at the pace prescribed by my coach, which was faster than my usual easy pace but felt easy given the crowds and race-day energy. I didn’t pay much attention to my watch and just ran. Apparently I should have paid more attention, because I started running too fast and my hamstrings started cramping around km 15. I slowed down to a jog, but it didn’t get better. At km 16 I decided I had no desire to finish the last 5km at sad-crampy-pace. Km 16 was actually only 1 km from the finish line, so I took off my number and sad-jogged back for my first DNF in a long time. Embarrassing, maybe, but ultimately it was the right decision. Running with crampy hamstrings is not only painful and Not Fun, but can lead to longer term problems. This way, I recovered quickly, as from any other workout, and can get back to training. I have my eye on an October 10k and look forward to the next few weeks of training.
August started out super hot, but most workouts went well and I could feel how much fitter I’ve gotten since I started training with my coach in May. On the 19th I got slammed with a nasty virus that kept me from running for a week. After that I slowly started up again and found – after a couple days of really sloggy, terrible runs – that my fitness is still there. Now it’s just a week until my goal half-marathon and I’m looking forward to the taper and to seeing what I can do on race day.
Here’s the last few weeks of training:
Tuesday, August 1: The assigned workout was warmup, then 12x2min. at interval pace with 1 minute recovery, cooldown. It was a disgustingly humid day with rain in the morning and sun in the afternoon, so by the time I started running, the woods felt more like a 90-degree rainforest. I tried to adjust my effort level accordingly, but still only made it through six reps before calling it a day. 20 minutes of bodyweight strength training afterwards.
Wednesday, August 2: Today would have been a fine day for a workout. Kinda humid, but cloudy and not too warm. Alas, just 10 easy kilometers were on the schedule. Felt fine.
Thursday, August 3: Oh look, the sun’s out and it’s 85 degrees again, just in time for 3×10 min @ threshold pace. The workout actually went fine and I hit the goal pace despite the heat, but felt a bit desperate and flailing in the process.
Friday, August 4: 11km easy after work, a little tired but not too beat up after yesterday’s heatfest.
Saturday, August 5: Easy 45 minute jog.
Sunday, August 6: Long run with 6km @ marathon pace and 2 km at threshold, 18km total. I’ve gotten to enjoy these workouts, strangely enough. They’re not easy, but I usually feel energized afterwards. Sorry for all the weather talk, but it was much less humid today and in the low 70’s, so running felt great. For the threshold pace section I figured I’d strive for the same slightly desperate and flail-y feeling I’d had during Thursday’s very hot threshold workout. Nailed the feeling – and ended up running almost ten seconds faster than goal pace. That’s the power of weather, but I also felt good about my fitness being able to hit that pace after almost nine miles of running.
August 7-18, a random-looking time period that will make sense shortly:
Monday, August 7: 8km easy jog.
Tuesday, August 8: 9km with 8×30 sec. hills. Fun!
Wednesday, August 9: 8 km easy. Slight DOMS from the hills.
Thursday, August 10: The schedule called for an interval workout, but I was still a little sore, so I postponed it to Friday and just jogged around a little, then stretched and foam rolled.
Friday, August 11: Interval time! 5x800m at 3:35-ish each.
Saturday, August 12: Whoa! Where did this come from? I was fine yesterday, but today I feel like I got run over by a truck. Horrible sore throat, severe fatigue, eyes somehow swollen half-shut.
Sunday, August 13 – Friday, August 18: Sick. Sore throat gave way to gross congestion, coughing, etc.
Saturday, August 19: Feeling weak and still congested, but desperate to get outside, I did a 5km walk/jog in the woods. Could not believe that just two weeks ago I did that 18km workout. Intellectually, I knew I hadn’t lost that much fitness in just a week, but at that moment 18km seemed impossible.
Sunday, August 20: Another walk/jog thing with slightly more jogging this time. Still can’t believe any of this summer’s workouts actually happened. Yes, the self-pity was strong. The violins played very nicely, I thought.
Monday, August 21: Pilates and a walk.
Tuesday, August 22: Surprise! 8km easy run that felt almost totally normal. Relieved.
Wednesday, August 23: 10km easy, felt like it took about 16 hours but was probably only just one hour.
Thursday, August 24: Track time! 12x200m. Twelve seemed like so many reps at the start, but I got into a groove and it went by fast.
Friday, August 25: Little bit sore from all those 200’s. Easy 10km.
Saturday, August 26: 16km easy. Hamstrings still grumbling about the 200’s, but otherwise fine.
That’s it! One more week until race day!
Hi! It’s been awhile since I posted a training log, and I have no excuses for that. Here’s my post-summer-vacation training update and log from the last two weeks of vacation in Maine, plus my first jetlagged week back.
But First, An Update
I’ve been training with coach Janet Bawcom of the Run SMART Project for the last two months and it’s been great! After a long winter of slogging through uninspired casual runs, I was ready to work at running again. We started at the same mileage level I’d been running, adding in some “quality” sessions at interval, threshold, and marathon pace (the training is based on Jack Daniels’ system). After four weeks of twice-weekly faster running, I felt like my legs were finally waking up after hibernating all winter. Then, we increased mileage to around 60 km/37 miles per week, where it will stay until taper time.
My goal race is a half marathon on September 3rd. Here’s how the last few weeks went.
Vacation Training, July 8-15
Wait! There’s one more thing! Before taking the train up to Maine, I got to meet up with Mango in Boston and we ran and chatted together on a billion-degree day and it was awesome.
Saturday 7/8: 8 km easy. Feeling just fine.
Sunday 7/9: Longish run with marathon (M) and threshold/half marathon (T) pace: 5km warmup, 4km @ M, 2km easy, 2km @ T, 2km cooldown. 15-ish km total. There are more hills in this part of Maine than in Berlin, but I kind of like that for this kind of workout. Sure, running uphill is a bit harder, but then you can fly downhill.
Monday 7/10: Rest day from running; 1 hour of Pilates on the reformer at a local studio.
Tuesday 7/11: 11km very trail-y trail run along the coast. Lots of roots and rocks. Absolutely gorgeous views. Driving home, we passed the legendary Joan Benoit Samuelson, who was out for her run. Yes, I am still fangirling about this three weeks later.
Wednesday 7/12: Interval time! Plan was 2km warmup, 6x600m at interval (I) pace (which is slightly faster than 5k pace) with 1 minute recoveries, then 4×200 at repetition (R) pace, which is again a bit faster than I pace, followed by a short cooldown. It was much hotter and more humid than I’m used to, and I should have backed off the pace in those conditions, but unfortunately that only occurred to me halfway through the workout. I met the goal pace on the first three reps with no problem but then started to feel really nauseous and overheated. Ended up shortening it to 5×600 and 2×200 and shuffling home with the reddest face ever.
Thursday 7/13: 13 km easy. After yesterday’s burning temps, it was suddenly 60F and cloudy, so this felt great.
Friday 7/14: Rest day.
Saturday 7/15: Another M pace workout.Warmup, 6km @ M pace, cooldown. 15km total. Felt great.
Sunday 7/16: Hot and slightly sloggy 16km long run.
Vacation Training, 7/17-7/23
Monday 7/17: 8 km easy and 1 hour of Pilates.
Tuesday 7/18: Rest day.
Wednesday 7/19: Quick interval session – 4x800m with 1 min. recoveries plus warmup and cooldown. Hourlong Pilates session.
Thursday 7/20: This is the only run I missed while on vacation. Instead, my husband and I took a 2.5-hour kayaking class. Great core workout, by the way! Oh, and we drove past Joan Benoit Samuelson again on the way to the kayaking place. I’m still fangirling about that too.
Friday 7/21: Threshold time. Warmup, 2×10 min. @ T pace, 2×5 min @ T pace, cooldown.
Saturday 7/22: 18 km long run. Hot and sunny. Took a meandering route around town and felt sad that the vacation was almost over.
Sunday 7/23: Travel day. Long drive to the airport, long overnight flight back to Berlin.
Post-vacation Training, 7/24-7/30
I’ll spare you the day by day recounting of this week, because it was not my favorite week ever. Monday I didn’t run because we arrived in Berlin at midday after a sleepless overnight flight and it just wasn’t happening. Jogged a little bit more each day until my legs started to feel normal again, then did a 15km M- and T-pace workout on Sunday that was what you might call “adequate”. Jetlag was finally gone by the end of the week and I’m looking forward to the next few weeks of training!
After my last hard longer workout of the training cycle on Saturday, September 10th – a hilly, very challenging 10-mile cross-country race – it was time to taper! Just don’t do anything stupid and you’ve made it to race day unscathed! Ha.
After the cross-country race, my feet were a little sore and my calves very tight. I’d given it a good effort, trying to go uphill with a spring in my step, then negotiate the steep, rough downhills without face-planting, all of which is tough on the lower legs. I did an easy hourlong recovery run the Sunday after that race and foam rolled lots. On the Monday, I was out and about when I stepped on a rock and twisted my left ankle a bit, but I didn’t think much of it. Walk it off, right? A few minutes later it hadn’t stopped hurting. Hmm. But I’ve ignored all manner of random niggles in my life with excellent results, and I wasn’t about to start worrying about this one now.
Until the next day, when my ankle and the outside edge of my foot hurt so badly I was reduced to hobbling around. No amount of ice seemed to help. WTF?!
A couple of days later the pain had calmed down except for one spot on the side of my foot where the peroneal tendon meets the bone. I did a few test jogs, and the pain got steadily worse as the runs went along. §$%! Pain that gets worse when you run is definitely a bad sign. I started to panic that the marathon wasn’t going to happen.
I’ll spare you a daily recounting of my inner drama and angst, and fast foward to the Thursday before the race. I didn’t run much at all and spent a lot of time massaging my calves; I’m pretty sure the twisted ankle was that bad because everything was so tight down there after the cross-country race that one misstep was the final straw. “Pick up race packet from expo” had been on my calendar for Thursday, September 22nd at 2 p.m. basically forever, but a test jog that morning showed that the foot, while vastly improved, wasn’t ready to run 42.2 kilometers without incurring long-term damage.
I sat down and tried to separate out emotions from logic for a minute. Emotions: BUT I WANT TO RUN THE RACE WAAAAAHHHHH THIS IS NOT FAIRRRR with a bonus helping of “ugh everybody probably thinks I’m crazy. Maybe I am crazy and my foot is fine but my fear of the marathon is holding me back.” Logic: No, dumbass. Your foot hurts. Not running is helping your foot to not hurt. What will happen if you run on it for 4+ hours? Even if I made it through the race (and with enough ibuprofen, anything is possible), the long-term effect of running a marathon on a painful foot was almost certain to be several months of a full-blown injury. I’ve been there before after running a half marathon on a painful achilles and it really wasn’t worth it. Option B was to pick up the race packet and jog/walk a bit of the marathon just to get some of the race day experience, but I’m an all-or-nothing kinda gal, so Option C it was: don’t run the marathon, wait til your foot gets better, and then find a new goal race. No packet pickup for me.
Then I turned on my emotions again, had a bawlfest, and gave myself permission to wallow for the rest of the day. (I’m excellent at wallowing. Anyone needs tips, just let me know.) Honestly, I was pretty emo for most of the weekend, but ended up spectating the marathon for about three hours on Sunday. It was great fun, and though I was a little sad when the 4-hour pace group went by – these were supposed to be my people! – I did not burst into tears like I thought I might. How can you not love watching a marathon? Having done all the training, I felt like I could identify even more with the runners.
My feelings now: Yeah, it was a bummer, but there are other races. It was the right decision not to risk a bad injury. My plan for now is to take another week mostly off, with just a few short jogs, and then see how it goes; if the foot holds up, I’ll do some shorter x-c races in November and December, and then see about training for a longer race in the Spring.
So this phase of my training plan, it’s…not my favorite. For four weeks pre-taper, you run fewer miles but with more intensity. Instead of a Thursday medium-long run, there is a 40-minute tempo. Fridays there’s sprinting. Sundays are for 10-12 miles at close to marathon pace. I’ve been having trouble approaching this phase mindfully; I don’t really enjoy the runs and just want race day to get here already! Lesson: my next marathon training plan (if there ever is one) will not be six months long. I think what I have is more a case of overall Plan Fatigue and less to do with the workouts themselves.
Anyway, here’s how the last three weeks went down. I’ve approached the workouts with the mindset that the most important thing is to be in good shape for the long Sunday marathon-pace workouts; at least this aspect was a success. Now I’m officially tapering!
Week of 8/21-8/27:
Sunday, 8/21: Ran a half marathon as a workout! This was a really good run. The weather cooperated – it was very humid, but only about 65 degrees at the start – and the energy from running with a crowd made it surprisingly easy to maintain goal pace. The course was pretty flat with just a few minor inclines, no real hills. I eased into it with a slow first 5km, then did the rest at goal pace.
Monday, 8/22: 6-mile recovery jog. Legs tired, but not dead.
Tuesday, 8/23: Rest day.
Wednesday, 8/24: 7-mile easy fartlek.
Thursday, 8/25: 4-mile out & back, supposed to be at something like half-marathon pace. Managed maybe 1.5 miles at the correct pace? Really quite the slogfest.
Friday, 8/26: 4 miles with 2x (3x100m).
Saturday, 8/27: 3 mile easy jog, 1 hour Pilates mat class.
Total: 37 miles.
Week of 8/28-9/3:
Sunday, 8/28: After a few weeks of very pleasant weather – 70’s and low humidity, mostly – today it was 85 when I started running and over 90 by the time I finished. Oof! I think I did the best I could, given those conditions: started with a 2-mile jog, then worked up to marathon effort (which was about ten seconds per km slower than goal pace today) for the remaining 10 miles. Felt completely wrecked afterward and was thirsty for the next 24 hours.
Monday, 8/29: 6 mile recovery jog. It was still very hot out, and I could feel how running the previous day’s long workout in the heat took so much more out of me than usual.
Tuesday, 8/30: Rest day.
Wednesday, 8/31: 7 mile fartlek. I’ve discovered a route from work to a train station that is fully shaded in the mid-afternoon. Hooray! Almost makes up for the 2-mile-long hill…
Thursday, 9/1: Again with the 40-minute tempo. I’ve obviously convinced myself I can’t do these, because half-marathon pace felt nearly impossible today. Is the hay in the barn yet?
Friday, 9/2: 4 miles with 2x(3x100m). My attitude is starting to suck. 4 miles? Might as well just stay home on the couch!
Saturday, 9/3: Jog to Pilates, 1-hour mat class, cannot be arsed to jog the 1.5 miles home and just walk instead.
Total: 33 miles.
Week of 9/4-9/10:
Sunday, 9/4: Time for another longish marathon-pace run! Get up early and travel an hour on the train to run a trail “half marathon” (actually 22 kilometers, so more than half a mile longer than a true half marathon, but who’s counting?). Wow, this was a tough race. Very hilly, and it was super humid out. My legs were trashed about halfway through. “Marathon pace” didn’t really happen, but I’m hoping the training effect was similar. The surroundings were lovely, and the organizers did a really nice job, even serving mimosas afterward. Which is now officially my favorite post-workout drink.
Monday, 9/5: My quads were sore after the previous day’s hill adventures, so I took it really easy with a half-hour jog and lots of foam rolling.
Tuesday, 9/6: Rest day.
Wednesday, 9/7: 4 mile easy fartlek. Not feeling great today. Very nauseous.
Thursday, 9/8: I was so nauseous all day that I didn’t even try to run. My son was sick with a high fever and he felt like complete garbage, so maybe I was fighting off whatever he had?
Friday, 9/9: Kiddo still sick; I spent the whole day cuddling with him on the sofa and did not run. “The hay is in the barn” is officially my new mantra.
Saturday, 9/10: Last long hard run of the training cycle! The only race I could find was a 10-mile cross country one. Again, it was very hilly and encompassed an impressively wide variety of surfaces: dirt, rocks, sand, cow fields, cobblestones…I hit “marathon pace” on the 1-kilometer stretch of asphalt toward the end. This was probably not the ideal last workout for someone with a major marathon time goal, but it was great fun and I have no regrets. And now: Taper!
Total: 30 miles. It is what it is.
This week marked six weeks to go until the Berlin marathon, and it was the first week of a new phase in my Running Wizard training plan: “integration”. This is where you take all the things you’ve worked on so far – aerobic endurance, stamina – and put them together. The mileage is lower, but the workouts are more intense. It’s a four-week phase and each week contains a longer 10-13 mile out & back, a shorter faster out & back of 4-5 miles, a fartlek run, a sprint workout called “cut downs”, and an easy “long jog”. Whew.
The mileage for this week looks low because I moved the main workout, a 13-mile out & back, from Saturday to Sunday in order to run a half marathon as a workout. It was strange to have all the other runs so short. I kind of missed the medium-long run, though I did appreciate the sudden increase in free time afforded by not having to run for 2-2.5 hours at a time.
Sunday 8/14: 7 mile long jog. Unspectacular.
Monday 8/15: rest day.
Tuesday 8/16: 6.2 mile fartlek on the way home from work.
Wednesday 8/17: 30-minute easy jog, yoga.
Thursday 8/18: 5 mile out & back, supposed to be sub-8-minute-mile pace. For whatever reason, that felt nearly impossible today. I managed two kilometers at that pace, sweating like it was a final round at the Olympics.
Friday 8/19: 4 miles including 2x(3x100m) at 24, 23, 22 seconds. Wheeee! I channeled my inner Usain Bolt for this one.
Saturday 8/20: Ouch, DOMS. 3-mile shufflejog to and from Pilates + 1-hour mat class.
Total: 28, which the running log mileage-obsessed part of me really hates. But it would have been way more with the 13-miler! Which I did 24 hours later than suggested in the training plan, so I can’t believe I even have to entertain these pointless thoughts. Taper madness already? It could be a long five weeks…
Six weeks to go until the Berlin Marathon. I’m trying to be mindful and stay in the moment to avoid freaking out. Sometimes even successfully! This was a good week because I got all my runs in and even felt like I could have done more.
Sunday 8/7: 7.5-mile progress calibration run. Not much to say about this one; I’ve done so many of these Sunday tempo runs that finding the right level of effort has become pretty automatic.
Monday 8/8: 15 miles. Was hot, but this was still my best long run so far because it only felt like a slog for about five minutes at the end. Also, it was the last long run! Am I relieved because I don’t necessarily enjoy long runs in the heat, or am I frightened because the next four weeks replace long runs with workouts like 12 miles at “marathon pace”? I can’t decide.
Tuesday 8/9: Rest day.
Wednesday 8/10: 5.5 miles easy.
Thursday 8/11: 8.5 miles total, with 4 miles of intervals on loops in the park. Dodging people and dogs is a standard part of this workout, but today the main challenge was trying not to step on the kamikaze striped field mice that kept running out of the bushes.
Friday 8/12: 6.2 miles easy. Legs feeling surprisingly good after the intervals yesterday: tired, but not heavy, sore, or dead.
Saturday 8/13: 4 miles easy + 1 hr. Pilates mat class.
Total: 46 miles
Many people say marathon training makes them faster, as if all the miles uncover a layer of speed they couldn’t access before. “I set all my shorter distance pr’s during marathon training” is a common statement on running forums. This is the complete opposite of my experience. I prefer not to think, “marathon training has made me so slow.” Instead I reframe it as having been given the gift of a whole new range of easy paces, especially after a hard workout (I mean, yeah, it’s not a gift I ever really wanted, but now I have it, so…). It’s not a painful, overreaching/overtraining kind of slow. It’s more like my muscle fibers have hung out a sign: please excuse our appearance while we renovate. They’re still open for business, just not operating at full capacity while they rebuild.
So I started this week with a phenomenally slow 9-miler on Sunday after a Saturday night 10k. Nothing hurt, the legs just felt like they were full of molasses. Two days later everything was fine again, but I ended up taking two days in a row off for non-running-related reasons. I decided not to play “catch-up” with the training plan by rearranging workouts, but just let the missed interval workout go. It turned out to be an unplanned down week; with seven weeks to go until the Berlin marathon, I’m trying not to panic and trying instead to believe the recovery time just made me stronger!
Sunday 7/31: super-easy 9 miles, recovering from hard 10k run the night before.
Monday 8/1: 30-minute jog, Pilates, and lots of foam roller.
Tuesday 8/2: Legs have bounced back just fine. 9.5 miles at my usual easy pace.
Wednesday 8/3: Rest day.
Thursday 8/4: I’ll spare you the details and just say there were gastrointestinal issues today. No run.
Friday 8/5: debated whether to do Thursday’s interval workout today. That would mean rearranging the next few days to allow for recovery time. Decided to just let it go and do five easy miles as per the training plan, with a few strides toward the end.
Saturday 8/6: 5 mile fartlek.
Total: about 34 miles.
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