USATF

USATF

Sunday, August 19, 2012

August 13-August 19: 105 Miles/Week

Monday: AM: 8.5 miles
PM: 5.5 miles


Tuesday: AM: 5 miles
PM: 10 miles

Wednesday: AM: Track: 5 x 1 Mile w/ 3-4 min rests, 4:55, 4:51, 4:53, 4:53, 4:56.  7 Miles total. 
PM: 3 miles easy

Thursday: AM: 17 miles, did Edward's Ferry/Club Hollow Loop(14-15), added on 2 after

Friday: AM: 9.5 miles
PM: 4.5 miles

Saturday: AM: 15 miles


Sunday: AM: 20 miles at Capital Crescent/DC, 2:10:00


Total: 105 miles


Had a great week.  My body has adapted very well to the 100 mile weeks and this week I added a track workout of 5 x mile which surprisingly went very well.  I just wanted to get a good workout in that challenged me enough to get that threshold pace back.  I'm also happy with my long runs-I've hit 20+ mile long runs every week for the past 4 weeks, and one at 22.  I'm also finding that I'm closing fast in all of them, starting at 7:00 pace and finishing in the 5's somewhere.  My average ends up being right around 6:30 pace.  For now this is where I need to be and I will gradually be introducing more quality running as the fall season comes in.  I think I am going to do the Kentlands 5K as a pre-race tune-up for the Philly Half like last year-but it's certainly a race I could care less about PRing-it isn't an easy course, and I'm not training for a 5K.  Nevertheless, it's a good tune-up race to get the race legs going. 

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