20-mile long run including some marathon pace pick ups. I ran one hour steady covering 8.8 miles (6:49 pace), then went straight into a fartlek of 5 x 3' at marathon pace with 3' easy. I ended up running the MP section a few seconds faster (~5:40-5:48). After the final set, which put me at 90 minutes of running, I ran the remainder of the workout (6.5 miles at 6:22 pace) steady to complete 20 miles. It was a good long run to end another successful week of training for Berlin.
I expect the next couple weeks of running to be a challenge. I'll work 12-hour night shifts (9pm - 9am) for the next 2 weeks. It'll be tough getting the body adjusted to sleeping during the day. It looks as though I may have to get in the runs before work and after a long 12-hour shift.
27 Jul - 2 Aug
Mon: Noon - 6M @ 7:02 pace; PM - 5M @ 7:20 pace
Tues: Noon - 6M @ 7:17 pace; PM - 9M including 12 x 400m w/ 200m rec.
Wed: Noon - 6M @ 7:09 pace; PM - 10M @ 7:03 pace
Thur: Noon - 6M @ 7:08 pace; PM - 5M @ 7:15 pace
Fri: 16M including 10 miles at MP (57:52 - 5:47 pace)
Sat: 7M @ 7:12 pace
Sun: 20M @ 6:35 pace; 1-hr steady + 5 x 3' @ MP w/ 3' easy + 6.5M steady
Weekly Total: 96 miles