7/13 Monday: 9 miles in 68 minutes
7/14 Tuesday: 11 miles in 73 minutes
Track workout of 2400, 2000, 1200, 800 all @ 5:20 pace. then 1 mile of 200 on 200 off at 35-37 seconds on and 47-50 seconds off. Hit all paces for the intervals with in 2 seconds of goal pace and hit the 200 on and offs right in pace window. Felt pretty good, I am happy with how this workout went.
7/15 Wednesday: 8 miles in 62 minutes
7/16 Thursday: AM: 8.5 miles in 62 minutes
Easy run, after seven miles I did 10 x 15 sec hill strides. Felt ok. Ran another mile back to work after hill strides.
7/16 Thursday: PM: 4 miles in 30 minutes
7/17 Friday: 5 miles in 39 minutes
7/18 Saturday: 12.5 miles total at Bill Luti 5 mile Race
Warm up 2.5 miles in 20 minutes. Raced 5 miles in 27:14, cooled down for 5 miles in 4o minutes. See race report for full details (will be posted later).
7/19 Friday: 8 miles in 63 minutes
Ran around Lake Kenoza with Heather. I did one lower loop with Heather then went around for a second lower loop solo. Felt pretty slow and tired.
Total: 65 Miles
This week was a good one. The miles are coming up and I am getting in some good workouts. I even ran my first race since my Mt. Washington disaster and felt OK. Then on Sunday Heather surprised me with entry into the Beach to Beacon 10k on August 1st. I have wanted to do this race for a very long time and I am very excited to be running it in less than two weeks. Thank you Heather....your the best!
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