July 8th - July 14
Miles = 103 Miles
5k with Tracksmith coming up. Unsure if I should taper and really try for a hard 5k again on July 31st or just keep training for DC half.
Plan is to stick with 2:50-2:45 pace for Berlin but try to really race the DC half.
This week sucked, got dropped hard by rain and humidity on Saturday morning. Tuesday morning was also a struggle with the humidity. All afternoon workouts were in the 90-100+ temps and I prefer that than sweating in 80-90 at 7:00 am.
Monday
AM Run: 12 Miles - 7:27
PM Run: 6 Miles 7:49
Tuesday
AM Workout: 9 Miles - 8:11 = 20 x 1' on / 1' walk (5:35, 5:23, 5:16, 5:19, 5:12, 5:14, 5:12, 5:12, 5:13, 5:22, 5:12, 5:30 5:31, 5:27, 5:23, 5:22, 5:27, 5:38, 5:17, 5:21)
PM Run: 6 Miles - 7:52
Wednesday
AM Run: 11 Miles - 7:26
PM Run: 6 Miles - 7:41
Thursday
AM Workout: 12.75 Miles = 3 Up - 7:54 -> 6.75 - 6:06 = 3 x 2 miles (6:00-5:52) / 400 j -> 3 down - 7:42
PM Workout : 8.25 Miles = 2 Up - 7:46 -> 5 Miles - 6:14 = 6 x 1k (5:43, 5:40, 5:42, 5:41, 5:41, 5:42) / 200 j -> 4 x 30" HARD (4:39, 4:56, 4:30, 4:38) / 30" rest -> 1.25 Down - 8:06
Friday
AM Run: 11 Miles - 7:28
PM Run: 5.1 Miles - 7:51
Saturday
AM Long Run: 16.25 Miles = 15 - 7:22 + 1.25 - 14:41
Sunday
Bike Ride