Monday: 2 miles (9:09), 10K (7:39), 5K (8:30), 4 miles (9:54). 2 Mile Warm-up for the Franklin Classic 10K. Tough hilly course gaining 85 feet of elevation on the 3rd mile and I never recovered from it, so it was a bit disappointing to come in with a time of 47:28, although it's my second fastest 10K ever, but way off the 45:04 PR. I hadn't planned on running both races, but ran the 5K as a tempo run before finish the day with a Brixx Run.
Tuesday: 5 miles (9:47), 4 miles (9:59).
Wednesday: 10 miles (9:31).
Thursday: 12 miles (8:28). 10 mile progression on the treadmill from 7.1 mph (8:27) to 7.4 mph (8:06).
Friday: 2 miles (9:31), 5 miles (9:46).
Saturday: 5 miles (9:07).
Sunday: 20 miles (8:05). Fastest ever long run, which started with a 4 mile warm-up progressing from 8:45 to 8:10. Then a 6 mile progression from 7:54 to 7:23, followed by 1 easy mile at 8:30, and then another 6 miles that averaged low 7:40's followed by a 3 mile cool down from 8:45-8:55. Temperature was 52 at the start, just perfect running weather. Last long run before Berlin in 14 days.
Total: 78.3 miles. A really good final week of hard training for Berlin, with the tapering starting this week. Sunday's weather could mirror what I get in Berlin, so that was a great confidence builder to hit this pace on legs that haven't had the taper.
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