August Training

August 25 - 31

Mon: AM - 6.5 miles easy (6:58); PM - 4.5. miles easy (7:12)

Tues: AM - 8.3 miles with 6x30s pick-ups (7:08); PM - 4.5 miles easy (7:16)

Wed: AM - 11.2 miles with 10x2:00 on/off; Started off at a little slower than 5K pace and then pushed it in the last 3-4 reps;  PM - 5 miles easy (7:32)

Thu: AM - 10.2 miles easy (6:59); PM - 4.5 miles easy (7:27)

Fri: 8.3 miles easy (7:13)

Sat: 18.1 miles long run with 12 miles at 6:40 progressing to sub-6:30. (6:38)

Sun: AM - 6.1 miles easy (7:05); PM - 4.2 miles easy (7:27)

Weekly Total: 91.2 miles on 12 runs/7 days

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August 18 - 24

Mon: AM - 8.6 miles with 8x45s hills (7:34); PM -  3.1 miles easy (7:31)

Tue: AM - 6.4 miles easy (7:27); PM - 4.6 miles easy (7:20)

Wed: AM - 10.7 miles including 10K in 35:07 - 5:40 pace; Ran the Army Performance Triad 10K on-post as a tempo run keeping the pace between 5:35-5:45;  PM - 3 miles easy (8:03)

Thu: 8 miles easy (7:12)

Fri: 7.3 miles easy (6:59); PM - 4.4 miles easy (7:23)

Sat: DNR. Was out early in the morning and didn't get back till 8pm. By then I was tired and hungry, so I decided to just skip the run. 

Sun: Philadelphia OUCH 15K Race - 52:55, 5:41 pace. Was running all alone by mile 2. There was no reason to push too hard running alone, so I just tried to maintain a 5:40ish pace.  I practically ran the same pace as the tempo run 4 days earlier, but twice as long, and it felt more comfortable; 4.7 miles warm-up/cool-down

Weekly Total: 70.1 miles on 10 runs/6 days

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August 11 - 17

Mon: AM - 7 miles easy with 6x30s pick-ups; PM - 4 miles easy (7:37)

Tue: AM - 8.6 miles with .15 fast / .35 easy; Ran the .15 at low-5:00 pace and sometimes under 5:00. Feel like I'm getting some leg speed back.  PM - 4 miles easy (7:36)

Wed: 10 miles easy (7:12)

Thu: AM - 12.2 miles including 10M progression run in 63:02 - 6:18 pace; Slowly progressed from 6:30 to 6:10 pace.  PM - 4 miles easy (7:13)

Fri: AM - 6.5 miles easy (7:15); PM - 3.5 miles easy (7:34)

Sat: 19.1 miles long run (6:36). Got out quickly immediately hitting sub-7:00 on the dreaded Bulle Rock hill.  Cruised along at 6:30ish pace for the last 11 miles.  

Sun: 8.2 miles easy (7:14)

Weekly Total: 87.2 miles on 11 runs/7 days

Another good week. Happy with Thu's progression run and the long run.  

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August 4 - 10

Mon: AM - 6 miles easy (7:28); PM - 4.1 miles easy (7:22)

Tue: AM - 7.5 miles with 6x30s pick-ups (7:09); PM - 4.6 miles easy (7:33)

Wed: AM - 9.5 miles with 16x1:00 on/off; ran the 1min at about 5:30ish pace; PM - 4.3 miles easy (7:22)

Thu: 8.6 miles easy (7:24)

Fri: AM - 10.6 miles progression run; goal was 3-mile sections at 7:00, 6:30, and sub-6:00. Ran 20:56, 19:16, and 17:42.  PM - 4.5 miles easy (7:16)

Sat: 10 miles easy (6:58)

Sun: 18 miles long run (6:45)

Weekly Total: 87.7 miles on 11 runs/7 days

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July 28 -  August 3

Mon: 8.1 miles easy (7:30)

Tue: AM - 4.25 miles easy (7:08); PM - 6.7 miles with 6x30s pick-ups (7:04)

Wed: AM - 11 miles easy/moderate (6:48); PM - 4.2 miles easy (7:30)

Thu: AM - 8.6 miles easy (7:17); PM - 2.1 miles easy (7:55) ran to the gym and back for a core workout. 

Fri: AM - 9.4 miles with 3:00/1:30 fartlek; started at about marathon effort and worked my way down to about 10k effort.; PM - 4 miles easy (7:25)

Sat: 10 miles easy (7:04)

Sun:  17.2 miles long run (6:41); ran same route as last week's long run and added on a mile.  Felt much better on the hills.

Weekly Total: 85.5 miles on 11 runs/7 days