Monday: 3 miles (9:20), 3 miles (8:57). Legs felt stiff after yesterday's long run. Ran an easy 3 on the Station Camp Greenway followed by a 3 mile Brixx run.
Tuesday: 7 miles (9:09). Easy miles on the treadmill.
Wednesday: 2 miles (9:09), 6.25 miles (8:00), 1 mile (9:31). 2 mile warmup. 5 x (1 mile @ sub 7:40 + 1/4 mile jog), 1 mile cooldown. Ran this on the treadmill. The 5 miles went from 7.9 mph to 8.3 mph for splits of 7:35, 7:30, 7:25, 7:19, 7:14.
Thursday: 5 miles (9:17), 3 miles (9:13). Two treadmill runs. Legs pretty sore from Wednesdays tempo run.
Friday: 7 miles (9:24). Library to DCP. Still sore from Wednesday!
Saturday: 2 miles (9:20, 4 miles (7:49), 1.5 miles (9:36). 2 mile warmup, 8 x (.15 on/.35 off), 1.5 mile cooldown. Mile splits on the intervals: 8:01, 7:52, 7:45, 7:39. It felt good to keep getting faster.
Sunday: 18 miles (9:16). Ran the first 17 with Alison Kanaby. 4@Easy, 10@sub 9:15, 3@Easy, 1@Cooldown. We ran the 10 sub 9:15 miles at 9:05 average, so that was pretty good. It was a great morning, nice and cool for this time of year.
Total Miles: 62.8 miles. Just over a mile less than last week, but I didn't get in all of the maximum distances that this week's plan offered. But a solid week with 8 miles sub 8:00. That's a lot for me in a week.
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