Monday: 3 miles (9:31), 4 miles (9:38), 1 mile (9:48). Lunch run on the treadmill and then ran 5 miles at Brixx. Ran 4 before the group started and then added an extra mile.
Tuesday: 3 miles (9:31), 4 miles (8:16), 1 mile (9:50). 3 mile warmup followed by a 4 mile tempo run from 8:27 to 8:06. Kept tough and got through the tempo run without stopping.
Wednesday: 6 miles (9:31), 3.1 miles (9:43). Afternoon 6 miles on the treadmill followed by an early Fleet Feet Run Sum 5K.
Thursday: 10 miles (9:33). Nice, easy 10 mile run on the Station Camp Greenway. After 7 miles, I started feeling stronger and the last 3 miles were the fastest. Just a 3 second stop for a car.
Friday: 8 miles (9:26). Easy miles with 8x20s pickups. Wanted to keep running and just like yesterday, I was getting faster at the end.
Saturday: 8 miles (9:25). Same route as yesterday, without the pickups, but I was 7 seconds faster. Throwing in an 8:41 to end the easy run. It felt great out there.
Sunday: 18 miles (8:54), 1 mile (9:36). Started the long run with a 4 mile warm-up followed by 4 x (3:00@ sub 8:50 + 1/2 @ jog). The key was to have as little as stop time as possible. After the warm-up, I went straight into the intervals without stopping and only took one 25 second water stop after 15.25 miles. I was amazed I didn't need water for over 15 miles and probably could have ran the entire 19 miles without water. Averaged 8:36 on the 12 faster miles.
Total Miles: 70.2. I believe this is the turning point in my training. I've started to learn to run without any stops. I felt like I had my old marathon focus on the long run and look forward to continuing this approach to my training. I must drink way to much water during marathons, because I had maybe 4 ounces of water during the 19 miles. When it is cool out, you just don't need much water.
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