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Saturday, September 13, 2014

Upcoming: Navy/Air Force Half Marathon Sunday

August 25-August 31: 110 miles/week

Coming off the Annapolis 10 Miler, I went right back into high volume.  8/25-8/31 was a tough week, perhaps the toughest of all summer.  The heat and humidity got real high again.  But the humidity also seems to toughen me up-I seem to adapt well to it and it gets me very fit.  I like to think of it as an alternative to training at altitude.  I got in a 26 mile long run just to get in the distance, and so it didn't seem scary.  I had never done this in training, but I am pleased with how it went, especially since the conditions were hot and very humid.  I was surprised how well I recovered afterwards.

8/25: 12 miles + Strength Training
8/26: 10.5 miles
8/27: AM: 6.5 miles + PM: 15 miles
8/28: 8.5 miles + Strength Training
8/29: AM: Track: 4 x 1200m @ 3:39 each(4:52 pace), 8.5 miles
+ PM: 5.5 miles
8/30: 10 miles
8/31: AM: 26 miles(2:47:00) + PM: 6 miles

September 1-September 7: 108 miles/week

9/01: 5.5 miles + Strength Training
9/02: AM: Track: 2400m(7:34), 1600m(5:02), 800m(2:29), 10 miles
+ PM: 6.5 miles
9/03: AM: 15 miles + PM: 5 miles
9/04: AM: 9.5 miles + PM: 4 miles
9/05: AM: 7 miles + Strength Training + PM: 5 miles
9/06: AM: 20 miles(2:08) + PM: 5 miles
9/07: AM: 11 miles + PM: 4 miles

For the past 4 months I have averaged close to 100 miles/week.  I have built a very tough engine right now.  Tomorrow I will race the Navy/Air Force Half Marathon in Washington, DC and this will be my final tune-up leading into the Chicago Marathon, which is in 4 weeks.