Another solid week of training. 15 milers just don't seem very long to me anymore. Even 20 is starting to feel shorter. I had a great 20 Miler this Sunday, at duel ferries, splitting 59:00 for the first 10 and dipping to 58:00 the second lap. I did this same loop the week before in 62:00, 59:00. I love this run. Half of it is on the flat C and O Towpath and the other half is on a rolling hills country road(pictured above). While my long runs are getting quicker, my general aerobic runs are continuing to get faster. I find I am able to settle into a nice rhythm after the first few minutes of most runs. On Wednesday I did a 4 Mile Tempo run that was supposed to mimic 10 Mile race pace. I ran even for the entire run, splitting 5:04, 5:03, 5;03, 5:04. All other runs were just regular distance runs. 103 for the week.
Monday
PM: 10 Miles 72:00(7:10 pace)
Tuesday
AM: 12.5 Miles 83:00(6:40 pace)
Wednesday
AM: 4 Mile Tempo: 20:14(Splits 5:04, 5:03, 5:03, 5:04), 8 Miles total
PM: 9 Miles 61:00(6:45 pace)
Thursday
AM: 10 Miles 71:00(7:00 pace)
PM: 5.5 Miles 40:00(7:15 pace)
Friday
AM: 13 Miles 89:00(6:50 pace)
Saturday
AM: 20 Miles 1:57:00(5:50 pace)
Sunday
AM: 15 Miles 1:49:00(7:15 pace)
TOTAL
103 Miles
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