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Sunday, August 14, 2011

Less is More: 8/8-8/14: 85 miles/week

Ahhh. I relaxed this week a bit, and recovered my body from the brutal buildups of mileage I have been doing since June. It felt good. I even took a day off on Saturday(AND I went out and had a steak for Beth's Birthday). First day off since...(digging through my running log)...July 7. The day before I raced the MidSummer Night's Mile. Over 5 weeks ago. So hitting 85 miles this week seemed like cake(35 miles less than last week).

I also added speedwork back into my training this week. It was a nice 1st workout back at the track which I will be continuing over the next several weeks building towards the Philly RocknRoll Half Marathon. The workout was 8x800 meters with 1-2 minutes rest between each, at slightly faster than half marathon race pace...so it wasn't supposed to be anything really fast. My goal was to average 5:00 pace, maybe slightly faster, which is sub 2:30 800s, and hopefully feel relatively comfortable doing them(meaning aerobic vs. anaerobic)...but it also was VERY important NOT to run them too fast! I hit all of them in 2:28-2:30 and I felt like I could do 8 more when I was done. 4:59 pace average. That was my goal. To get familiar with what used to be a hard pace seems almost a tempo pace that I will be able to maintain for a longer duration. What used to be 5k race pace for me is starting to feel more aerobic and towards a longer distance I could maintain. It is incredible how the body adapts.

This week I will up the mileage again to 100+ and will continue the workouts and some tempo/marathon pace runs as well. Quality workouts are certainly being added now, and I will be definitely focusing on them from here on. The mileage base I've been building since June is big and strong enough that I can now add the next layer to the cake.

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