Mon: AM - 8.25 miles easy with 6x30s pickups (7:14); PM - 5.1 miles easy (7:52)
Tue: AM - 10.7 miles 4 miles Tempo (22:49, 5:42 pace) and 2x400m (67, 66); Goal was to run the tempo at 5:40-5:45 pace. Mile splits were 5:50, 5:41, 5:41, 5:37. I ran the 2x400s on a slight downhill. The intent was to get some quad-pounding and used to running downhill in preparation for Boston's course. PM - 5 miles easy (7:24)
Wed: AM - 10 miles easy/medium (6:41); Ran easy for the first 5 miles and then at a medium pace (6:15-6:20ish) over the last 5. PM - 5.1 miles easy (8:02)
Thu: AM - 5 miles easy (7:29); PM - 6 miles easy (7:14)
Fri: AM - 10.6 miles with 16x60s on/off Fartlek; Plan was to start a little slower than 5K pace and then work my way down. I ran the first 8 reps around 5:15 pace. In the last half I felt like I was running close to 5K pace/effort or even slightly faster, but then the actual pace was a little slower. The legs were probably feeling the effects of a faster day-to-day running (Tue tempo followed by an easy/medium run on Wed). PM - 4.4 miles easy (7:50)
Sat: 20 miles long run easy/medium (6:37); The first 10 miles were nice and easy at a 6:51 avg pace. The last 10 miles were on rolling hills at a medium pace/effort starting at 6:30ish pace and working my way down to 6:15-6:10. Felt really good and was cruising comfortably over the last 10 miles, which I ran in 63:37 (6:21 pace).
Sun: AM - 6.6 miles easy (7:32); PM - 4.6 miles easy (7:42)
Weekly Total: 101.3 miles on 13 runs/7 days
It was a good week of training both with volume and intensity. I did some faster running or quality workouts on back-to-back days, which is a different than what I've done in the past. I also hit my first 100+ mile week in this Boston marathon training cycle, whereas I only had one week at 100+ miles leading up to CIM.