Demons

7 days.

Mon. 60 mins - 8.5 miles
Tues. 49 mins - 7 miles
Weds. 45 mins - 6.5 miles
Thurs. 24:36 progressive last two miles at 5:35 and 5:33, 4 mins rest 2xmile at 5:18 and 5:22 with 90 seconds recovery, 20 minutes down - 9 miles
Fri. 37 mins - 5 miles
Sat. 50 mins - 7 miles
Sun. 70 mins - 10 miles

53 miles

September: 241.5

Couldn't really get going on Monday so I just called it. I have been feeling a bit run down lately. Sixteen the week before was probably a bit over my head that close to the 25k.

Saturday was a 2 man 10 mile relay. I don't know my exact split because the band on my watch is broken. I got my teamates when we exchanged the chip but I didn't know where the split button was. I had our total time at 52:22, but the results had us at 52:10. Dennis ran 25:39 so between swapping out the chip and watch I probably ran somewhere between 26:20 and 26:30.

Mon. 15 mins up, 2x800m (2:41, 2:41) 45 rest, 2x1200 (4:01, 4:02) 1:15 rest, 9 mins down - 6 miles
Tues. 62 mins - 9 miles
Weds. 0 mins - 0 miles
Thurs. 65 mins - 9.5 miles
Fri. 50 mins - 7 miles
Sat. 10 mins up, 5 mile race (about 26:25), 16 mins down - 8.5 miles
Sun. 91 mins - 13 miles

53 miles

Good week. I recovered pretty well from Sunday. Three more weeks...

Mon. 36 mins - 5 miles
Tues. 49 mins - 7 miles
Weds. 70 mins - 10 miles
Thurs. 52 mins - 7.5 miles
Fri. 9 mins up, 4 mile tempo (5:45, 5:40, 5:35, 5:33) 4 minutes easy, 6 minutes of Abs/Core, 7 minutes easy, 4x400m (72, 71, 70, 69) 2:30 recovery, 9 minutes down - 9 miles
Sat. 1 hr 52 mins - 16 miles
Sun 54 mins - 7.5 miles

62 miles

I feel really good about this week. On Monday, I was planning on doing 3x10 mins at threshold but it was pretty warm when I ran my workout and I think that got to me a little bit and decided it was best to leave it at 2x10. Wednesday was the best I have felt all fall. I could have maybe done another 3 or 4 comfortably at that pace.

I went to The City of Lakes 25k on Sunday with the intention of running the first 10 or so miles at training pace and running 5:30 for the remainder. I think the combination of the atmosphere and good weather got to me a little bit and decided to race. I am happy I did it. The race has made me a lot more confident going into TC10 knowing i can run 5:38 pace for 15+. I no longer think I will have a problem in 4 weeks maintaining 5:30's for 10 miles. Splits I remember were 1 mile: 5:55, 2 miles: 11:45, 5k: 18:05, 10k?: 35:26 10 miles 56:33, 1/2 marathon: 1:13.44

Mon. 21 mins up, 2x10 mins at threshold with 2:30 jog, 9 mins down - 8 miles
Tues. 60 mins - 8.5 miles
Weds. 15 mins up, 8x1000m at University Park with 1 min jog/walk between (3:24, 3:17, 3:16, 3:21, 3:18, 3:17, 3:16, 3:19) 12 mins down - 9 miles
Thurs. 49 mins - 7 miles
Fri. 62 mins - 9 miles
Sat. 42 mins - 6 miles
Sun. Easy short jog warmup, 25k 1:27.33 easy walk cooldown - 16.5 miles

63 miles

Things are starting to come together a little. Fridays workout was what pretty much right on. I did it in the park again. Sunday morning I was going to run a tempo run in the park but I felt awful so I just scrapped it.

Mon. 77 mins - 11 miles
Tues.49 mins - 7 miles
Weds. 90 mins - 13 miles
Thurs. 60 mins - 8.5 miles
Fri. a.m. 15 mins up, 6x1200m 1:15 jog/walk recovery, 4:04, 3:58, 4:02, 4:02, 4:03, 4:03 15 mins down - 8.5 miles
p.m. 30 mins - 4 miles
Sat. 45 mins - 6.5 miles
Sun. 28 mins - 4 miles

62.5 miles

August: 249.5 miles