I'm finally situated and have internet access so I hope to post updates more frequently. Training the past three weeks has been fairly good. Felt good in today's long run as I was cruising along at 6:30ish pace after 4 miles. Oh, I'm officially entered for the Amsterdam Marathon on 19 October. The Dutch runners I linked up with on Tuesday's track workout all claim that the Amsterdam course is fast. I must not forget that the training must be put in first.
Here's the training log for the last 3 weeks.
18 - 24 Aug
Mon: 8.4M (58:20 - 6:58 pace)
Tues: AM - 5M (35:54 - 7:11 pace) short and easy run
Tues: PM - 7M including track workout; 4 x 300 (46, 49, 46, 49) + 5 x 400 (68, 68, 70, 70, 68) + 4 x 300 (50, 50, 51, 51); my first speed workout on the track in ages. legs were done in the end.
Wed: AM - 4.2M (31:18 - 7:27 pace) very easy; legs tired from yesterday's track workout
Wed: PM - 9.1M (1:02:31 - 6:52 pace)
Thur: AM - 8.4M (57:24 - 6:50 pace) easy on trails
Thur: PM - 6.6M (46:33 - 7:05 pace) easy run
Fri: 11.1M (1:13:06 - 6:35 pace) including 5 x 2' at 5k pace with 1' easy
Sat: 7.2M (50:37 - 7:01 pace)
Sun: 20M (2:10:56 - 6:33 pace) steady long run; last 10 miles in 64:02 (6:24 pace);
Weekly Total: 87 miles
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11 - 17 Aug
Mon: AM - 6.5M (44:07 - 6:47 pace)
Mon: PM - 4.3M (29:25 - 6:50 pace)
Tues: AM - 9.1M (59:49 - 6:33 pace) including fartlek 12 x 1' hard/easy
Tues: PM - 6.1M (41:19 - 6:49 pace)
Wed: 5.5M (39:11 - 7:07 pace) short and easy
Thur: AM - 10.1M (1:05:14 - 6:28 pace) middle 4 miles at 5:50 pace
Thur: PM - 6.6M (45:43 - 6:57 pace) easy; legs felt a bit heavy
Fri: AM - 7.5M (52:35 - 7:00 pace)
Fri: PM - 7M (47:41 - 6:48 pace)
Sat: 11M (1:13:53 - 6:43 pace) easy with a couple miles at 6:00 pace
Sun: 15.1M (1:36:22 - 6:23 pace) long run with miles 7-12 at 6:02 pace.
Weekly Total: 88.8 miles
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04 - 10 Aug
Mon: AM - 9M (1:01:44 - 6:51 pace)
Mon: PM - 6.3M (46:17 - 7:21 pace)
Tues: Did not run
Wed: Did not run
Thur: AM - 8.1M (55:28 - 6:50 pace)
Thur: PM - 10M (1:04:15 - 6:25 pace) progression run; last 5 miles in 31:19 with the last mile in 5:43
Fri: AM - 8.6M (1:00:27 - 7:01 pace)
Fri: PM - 8.4M (1:00:05 - 7:10 pace) easy run on treadmill
Sat: 10M (1:07:03 - 6:42 pace) mostly easy with the last 4 miles progressively faster
Sun: AM - 16M (1:47:26 - 6:42 pace) steady long run
Sun: PM - 7M (48:07 - 6:52 pace)
Weekly Total: 83.4 miles
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