Monday: 4.1 miles (7:37)
Tuesday: 9.3 miles (7:56)
Wednesday: 4.8 miles (6:50)
Workout today was 5 x 2 mins on/ 2 mins off, ran this workout outside at night after it cooled off a little. The splits for my 2 mins on were (5:29, 5:34, 5:40, 5:39, 5:29). I slowed down a little in the middle, but finished strong. And, the splits were all much faster than the last time I ran this workout outside 2 weeks ago.
Thursday: 10.0 miles (7:08)
Friday: 6.0 miles (7:34)
Saturday: 6.1 miles (6:36)
3 x 1 mile with 3 min rests. Splits were (6:07, 5:55, 5:52) and then did another half mile at 5:55 pace. Much better workout than last week when I only did 2 of the intervals.
Sunday: 16.1 miles (7:25)
Last long run before the marathon in 2 weeks. First 11 miles easy, I averaged 7:48. Then 5 miles at MP. I actually ran about 105% MP, splits for the 5 tempo miles were (6:48, 6:31, 6:32, 6:29, 6:24). I felt pretty strong on this workout, I hope that this is a good indicator that I'm ready for the marathon. I wish I had a chance to build up a little more volume, but that will have to wait until after the marathon.
Weekly Total: 56.5 miles
A solid week of running, pretty much right where I wanted to be. That's four weeks in a row over 50+ miles. Now, I start to taper for the marathon. I plan to do a little over 40 miles next week, with a slow "long" run of about 12 miles. I also have a 5k on Saturday. Hopefully, this taper will give my legs a little more pep for a PR in the 5k.
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