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Tuesday, September 10, 2013

Review of Summer Training

June 1-August 31: 1,184 Miles
Average: 91 Miles/Week

I trained my ass off this summer.  This summer's training has been really strong, because of the combination of quality running and overall mileage.  I have had the best workouts of my running career.  I think not racing much at all this summer really helped.  I am hopeful all the work I have put in will show through this season.  I tapered down last week(58 miles) and this week am doing light mileage to get ready to race the Philly 13.1 this weekend.  Below is the continuation from my last build up for the past 3 weeks.  This week is just short, easy runs.

August 19-August 25: 92 Miles

Monday: 10 miles(67:00)

Tuesday: 9 miles(61:00)

Wednesday: AM: 15:00 warm-up + drills, 4 x 1.5 miles on track w/ 3-4 min rests: 7:21, 7:21, 7:29, 7:27,  20:00 cool-down
PM: 45:00 easy on trails

Thursday: 11.5 miles(82:00)

Friday: 10 miles(73:00)

Saturday: 20 miles(first 10 miles: 70:00, second 10 miles: 60:00)

Sunday: 14 miles(1:40:00)

August 26-September 01: 86 Miles

Monday: 14.5 miles

Tuesday: 6.5 miles

Wednesday: AM: 2 mile warm-up + drills, 7 X 2K on track: 6:15, 200 meter jog, 6:12, 200 meter jog, 6:12, 200 meter jog, 6:17, 2-3 min rest, 6:14, 2-3 min rest, 6:24, 200 meter jog, 6:24, 1.5 mile cool-down
PM: 6.5 miles easy

Thursday: Rest

Friday: 13 miles(1:32:00)

Saturday: 17 miles(1:52:00)

Sunday: AM: 11.5 miles(83:00)/PM: 3.5 miles

September 02-September 08: 58 Miles

Monday: 6 miles

Tuesday: 10 miles

Wednesday: AM: 1 mile warm up + drills, 3 X 5K w/ 4 min rests @ towpath: 15:58, 15:47, 15:43, 
3 mile cool down
PM: 3 miles easy

Thursday: 6.5 miles

Friday: Rest

Saturday: 11.5 miles(86:00)

Sunday 7.5 miles

1 comment:

  1. Eek! The Philly half is already this weekend?! I KNOW you'll tear it up - you've been working so hard and crushing the workouts. I think you're right about not racing too much so that you can get quality training in before the MAJOR races.GOOD LUCK!

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