Monday: 3 miles (9:47), 5.5 miles (9:20).
Tuesday: 3 miles (9:32), 7 miles (9:18). Was going to do hill blasts, but was a bit sore from some dry needling earlier in the day.
Wednesday: 3 miles (9:32), 10 miles (7:42), 1 mile (9:40). Raining outside, so hit the treadmill. 3 mile warm up, 10 mile progressions staring at 7.6 mph (7:53) and finishing at 8.1 mph (7:24). A good 10 miles at marathon pace and faster. 1 mile cool down.
Thursday: 6 miles (9:09), 4.5 miles (9:31).
Friday: 6 miles (9:41).
Saturday: 3 miles (9:07), 5 miles (7:33), 1 mile (10:34). 3 mile warmup, then off to the HHS Track. 2 miles @ 7:03, 7:04, 1/2 mile slow, 1 mile @ 6:39, 1/2 mile slow, 4 x (400m@1:33-1:35 + 90s rest). Tried to get my mile PR but fell short by 1 second.
Sunday: 22 miles (9:26). Warm and muggy at the start and ran this on very tired legs. Was ready to quit after 14 miles, but I wanted that 4th straight week of 80 miles so I hung on for another 8 miles to get in a 22 mile run.
Total Miles: 80.0 miles. Fourth straight week of 80 miles. My fitness is continuing to improve and I'm only 5 weeks from the Berlin Marathon. Wednesday was a really good run with 10 miles at marathon pace. The track showed I'm getting some good speed on Saturday's workout. It will be an easier mid-week this next week to prepare for a really solid long run on Saturday. Weather outlook is very good.
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