Monday: 3 miles (9:38), 6 miles (9:30).
Tuesday: 10 miles (9:01). 3 mile warm up, 10 x 2:00 on/off, 2 mile cool down. Averaged 6:55 pace on the fast intervals. Felt pretty good on all of them for the full two minutes.
Wednesday: 3 miles (9:46), 5 miles (9:43). Nice and slow.
Thursday: 9 miles (8:34). 2 Mile Warm up, 3.75 miles on Lower Station Camp @ 7:45, Hard up/down Bison Way (7:25), 2.32 Mile Cool Down. Felt good on Lower Station Camp.
Friday: 9 miles (9:43).
Saturday: 5 miles (9:33), 5 miles (9:22).
Sunday: 20 miles (8:49). Did some 5 mile progressions (8:59, 8:44, 8:36, 8:57) but slowed on the last few miles. Left foot extensor was bothering me today, especially the last few miles and any type of uphill.
Total miles: 75 miles. Biggest volume week since mid-August. Still dealing with some issues on the left extensor. The tempo run felt great on Thursday. Still have time to improve fitness and I should be ready for Boston in 22 days.
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