Tuesday: 3 miles (9:05), 7 miles (9:08). 8 x hill blasts on the second run. Was going to do 10, but a storm was brewing and I ran briskly towards the car.
Wednesday: 10 miles (8:14). With temps at 90 + 75 DP, ran my tempo run on the treadmill. 3 miles @ 7.0 mph (8:35), 3 miles @ 7.4 mph (8:07), 3 miles @ 7.9 mph (7:36), 1 mile @ 6.4 mph (9:23).
Thursday: 4 miles (9:20), 5 miles (9:12). Forgot the GPS on the first run, felt relaxed not to have a watch to stare at.
Friday: 3 miles (9:03), 2 miles (8:55), 4.55 miles (7:55), 1 mile (9:22). For the evening run, I did a 2 mile warm up at Station Camp but then the lighting and storms were rolling in so I went home to do the intervals on the Treadmill. 12 x (1:30 at 5K+ effort + 1:30 easy). Started the fast intervals at 8.6 mph (6:58) and progressively went faster after each 4 and did the last one at 9.0 mph (6:40). 1 mile cool down.
Saturday: 4 miles (9:28), 4 miles (9:15). Very HOT out for the second run.
Sunday: 18 miles (8:39). Took the Benadryl too late on Saturday night and couldn't get myself up until 7:30 AM. By then, it was too warm outside to perform an 18 mile progression run, so I ran it on the Treadmill while watching the 2014 NYC Marathon. Started the first 3 miles at 6.7 mph (8:57) and added .1 mph after each 3 miles with the last 3 miles at 7.2 mph (8:20).
Two 9 mile sessions for the long run:
Total Miles: 73.6 miles (8:50). This was my fastest training week since last summer, so fitness continues to improve. Heading to Napa/Sonoma on Thursday morning and looking forward to the Napa to Sonoma Half Marathon on Sunday. With favorable temperatures, I'm hoping to know out that old PR of 1:38:46.
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