Mon: AM - 5.3M easy; PM - 8.8M easy (14.1M tot)
Tue: AM - 5M easy; PM - 15.3M easy (20.3M tot)
Wed: AM - 4.4M easy; PM - 13.3M easy (17.7M tot)
Thu: AM - 5M easy; PM - 10.3M easy (15.3M tot)
Fri: 15M including aerobic capacity intervals: 7 x 1600m (5:11, 5:15, 5:16, 5:15, 5:15, 5:14, 5:14) w/ 400 rec + 3 x 200 (32, 33, 33) w/ 200 rec;
Sat: 9M easy
Sun: 20M Fast Finish Long Run; 12M @ 6:42 pace then last 8M @ 5:42 pace; (20.8 tot)
Weekly Total: 112 miles on 11 runs/ 7 days
The first half of the week was all easy running. However, saying the runs were easy would be an understatement, because the duration of the runs were at least 70 minutes or more and the pace between 6:40-6:55. On Tuesday, instead of the normal quality speed session, I ran a medium long run of 1hr 44min. Friday was a good session of mile repeats at aerobic capacity. The legs were certainly done after 7 repeats. The highlight of this week's training was today's long run, a 20 mile fast finish long run. I ran the first 12 miles averaging 6:42 pace and then finished off the last 8 miles (13K to be exact) at 5:42. I was amazed that the pace felt manageable.
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