Sunday, June 25, 2017

Training June 19 - June 25

Monday: 8 miles (9:10).  Easy 8 with 8x20s pickups for Monday Night Brixx.
Tuesday: 7.11 miles (8:48).  Treadmill workout. 2 Mile warmup, 10:00@8:00, 5:00@easy, 10:00@7:30, 2 Mile cooldown.
Wednesday: 7 miles (9:00), 3 miles (8:59).  Easy 7 on the treadmill in the afternoon followed by the Fleet Feet Sum run at 7 PM.
Thursday: 3 miles (9:14), 2 miles (9:21), 1.86 miles (6:28), 1 mile (8:38).  Easy 3 on the treadmill at lunch time and then a 2 mile warmup in the late afternoon on the Station Camp Greenway followed by 4x30s, 8x60s, 4x30s with 90s rest between each interval.  It felt good to get the wheels moving again even though I felt a bit sluggish on the warmup.  The cooldown was pretty fast, but the intervals opened up the legs and they wanted to keep moving fast.
Friday: 6 miles (8:57).  Avoided the humid air with a treadmill run.
Saturday: 6.22 miles (9:20).  Easy 10K from the Library to Drakes Creek Park and back.
Sunday: 12 miles (8:45).  I intended to run 14-15 miles, but ran this at the warmest part of the day and got a bad headache after 10 miles followed by complete dry mouth after 11 miles.  So thought I best stop at 12 miles.  This was a very solid run with everything sub 9:00 after the first miles.

Total Miles: 57.2 miles.  Just a modest mileage total on the first week back in training.  The speed work will continue and miles will soon go higher.

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