July 21 - 27
Mon: AM - 9 miles (7:20); PM - 2 miles (7:57) ran to the gym and back, did some core exercises
Tue: AM - 6.2 miles (7:14) with 5x30s pick-ups; PM - 5 miles (7:11)
Wed: 10.3 miles including 5 mile tempo (27:28 - 5:30 pace); Ran the Army Performance Triad 5M as a tempo run. Plan was to run 6:00-6:20 pace, but that went out the window when another runner came up on me. Was in 2nd place until I overtook the leader with about a half mile from the finish.
Thu: AM - 8.3 miles easy (7:17); PM - 4.6 miles easy (7:10)
Fri: AM - 10.7 miles with 10x1:00/3:00 on/off fartlek; goal was to run the 1:00 as longer strides, somewhere around 5:30 pace. I was right around 5:20-:30 pace; PM - 2.2 miles easy (7:28)
Sat: 8.5 miles easy (7:04)
Sun: 16.3 miles long run (6:41)
Weekly Total: 83.1 miles on 11 runs/7 days
Good week of mileage. First time in a while I've been in the 80s.
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July 14 - 20
Mon: 6 miles easy (7:22); traveled back from Niagara Falls. Ended up running on the treadmill because a storm was passing. I hate the treadmill.
Tue: 9 miles (7:08) with 4x30sec pick-ups.
Wed: 10 miles easy (7:04); traveled to Chicago for Herbalife Extravaganza.
Thu: 9 miles easy (6:48)
Fri: 8.5 miles progression run; First 5 miles easy and then slowly progressed down to low 6min pace. Last 3 miles at 6:17, 6:08, 5:57.
Sat: 8.5 miles easy (6:51)
Sun: 14.1 miles long run (6:37); Felt pretty good. Ran 6:20-30ish pace for the last 8 miles.
Weekly Total: 65.2 miles on 7 runs/7 days
A good week considering all the traveling I've done. I started a structured training program so I'm looking forward to getting back into really good shape.
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July 7 - 13
Mon: 9 miles easy (6:58)
Tue: AM - 7.1 miles easy (6:56); PM - 5 miles easy (7:26)
Wed: AM - 9 miles easy (6:56); PM - 5.1 miles easy (6:54)
Thu: 10 miles easy (6:57)
Fri: DNR; road trip to Niagara on the Lake, Canada.
Sat: 10.3 miles easy (6:38)
Sun: 15 miles long run (6:38)
Weekly Total: 70.5 miles on 8 runs/ 6 days
Good week of mileage. Last time I hit 70 or more miles was back in mid-March. My base fitness isn't as bad as I thought. The long break was probably a good thing.
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June 30 - July 6 2014
Mon: DNR
Tue: 5 miles, Army Physical Fitness Test: 110 push-ups, 100 sit-ups, 2-mile run (11:15); 3 miles c/d (7:23)
Wed: 9 miles easy (6:49)
Thu: 9.4 miles easy (6:39)
Fri: 10.1 miles easy (7:00)
Sat: 9.2 miles easy (6:47)
Sun: 13.1 miles (6:44); Ran to Susquehanna State Park out and back. 405 ft hill climb over 1.5 miles.
Weekly Total: 55.8 miles on 6 runs/6 days.
Trying to get back into some type of running routine. Took a long break after running Boston and All-American Marathon, which were 13 days apart. Ran only a total of 207 miles for the months of May/Jun.
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