Monday: 6 miles (9:10), 3 miles (9:13). Finally getting close to getting rid of this cold. I'm at about 90%, some small amount of congestion. Ran 6 miles on the treadmill from 6.3 to 6.8 mph and then after about 20 minutes, ran 3 miles. Joined the Brixx group for a glass of wine, there were some who braved the cold outside.
Tuesday: 11 miles (8:49). Another treadmill day. 3 Mile Warmup, 3 x (1.5 miles @ 7.6 mph (7:53) + 1/2 mile @ 6.3 mph (9:31), 2 Mile Cooldown. Tempo intervals felt pretty good.
Wednesday: 10 miles (8:49). Mild temps out there this afternoon.
Thursday: 3 miles (8:58), 4 miles (8:14), 3 miles (9:05). 3 Mile warmup, 8 x (2:00 on/off), 3 Mile Cooldown. Averaged 6:53 on the fast 2:00 intervals. A month ago I ran the same workout with 6 repeats and they averaged 7:09. So a good improvement in 31 days.
Friday: 7 miles (9:18). Very easy run to rest up for the Saturday long run. Went over 3000 miles for 2016.
Saturday: 16 miles (8:45). A good quality long run progression on Saturday in the mid 50's mist and light rain. 4@9:10, 4@8:55, 4@8:40, 4@8:25.
Sunday: 7.21 miles (9:28). Could feel a little soreness from yesterday's long run and the higher mileage this week, so kept it very easy.
Total Miles: 70.2 miles. First 70+ mile week since July. So that is good to start getting the volume up with 4 months until London.
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