Monday: 5 miles (10:08), 5 miles (9:53). Super slow, easy day.
Tuesday: 11 miles (8:34). 1 Mile Warmup, 9 Miles 8:40-8:20, 1 Mile Cooldown. End up running the last 5 miles of the tempo run in the 8:09-8:13 range. Felt pretty good on the Station Camp Loop.
Wednesday: 12 miles (9:31). Easy running at Moss Wright Park. Temps in the low 70's.
Thursday: 3 miles (9:30), 7 miles (9:30). Ran a 3 mile warmup at Moss Wright Park and it started raining pretty heavy the last 1/3 mile and also some lightning. So I went home to the treadmill for the intervals. Started with another 1/2 mile warmup, then 10 x (.15 miles @ 10.0 mph + .35 miles @ 5.5 mph), 1.5 Mile Cooldown. I felt I could have run the fast intervals faster than 6:00 pace outside, but settled for that pace on the treadmill.
Friday: 8 miles (9:22). Easy running.
Saturday: 21 miles (9:14). The plan was to run the last 6 miles sub 8:00, and they ended up being 8:19, 8:38, 9:31, 9:48, 9:51, 8:17. It was warm and humid, but my hip flexors and abs were bothering me the last 6 miles. The faster I ran the more they hurt. Disappointing long run going into Paris, so will have to adjust the expectations for the Paris Marathon.
Sunday: 4 miles (9:54).
Total Miles: 76 miles. After a disappointing long run on Saturday, I have come to the conclusion that the high volume weeks are negatively affecting my results. When I look back to my fastest running two years ago, I averaged 50 miles per week in March and April of 2014 when I was setting PR's on nearly every run and hitting fast track workouts. The last 8 weeks I've averaged over 76 miles per week, but am not hitting the long runs and not getting close to PR's. So I've concluded, it's time to drastically cut back the mileage, no more two runs a day, no adding on miles, time to get back closer to 50-60 mile weeks. Nearing 70 miles should only occur at the peak level of training before a marathon. 80 mile weeks are history.
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