Monday: 3 miles (9:30), 3 miles (9:12). Ran a few on the treadmill before Brixx.
Tuesday: 8 miles (9:22). Indoors.
Wednesday: 7 miles (8:31), 3 miles (8:57). 2 mile warmup, 4 x (1 mile tempo + 90s rest), 1 mile cooldown. Ran the mile repeats on the treadmill at speeds of 7.5, 7.6, 7.8, 8.0.
Thursday: 6 miles (9:18), 3 miles (8:45).
Friday: 6 miles (9:16).
Saturday: 2 miles (9:10), 3.17 miles (7:13). Ran the Smyrna Parks 5K in 22:52. Not a PR, but the 5th fastest paced run of 3 or more miles ever, so I can't complain considering it was mid 70's. Started out the first mile in 6:59, but slowed to 7:30 in mile 2. Without increasing the effort much, I was able to get down to 7:15 in mile 3 and ran the last .17 miles at a 6:48 pace. Course was long! The race predictor calculators translate this 5K speed to a 3:39 marathon. That's not bad at the start of the marathon training cycle for New York especially in these temperatures.
Sunday: 12 miles (9:16).
Total Miles: 56.2. Not a big volume week, but I wanted to be ready to give a good effort on Saturday's race. Going to race another 5K next Saturday in East Nashville for the Tomato 5K.
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