Sunday
13 miles easy with a pretty good wind
Monday July 27
14 miles easy again. Still coming down from the race.
Tuesday July 28
10 x 1 minute at marathon pace.
Pretty relaxing effort. Legs came around nicely
Wednesday
13 rest and recovery
Thursday
5 x 2:30 uphill runs
Effort was ok. Was looking for a better effort.
Friday
22 miles at a relaxed pace 6:30. I ran some serious uphills on this run attempting to bank some strength. I sort of doubled back on this run from thursdays effort so I was happy with how my legs recovered less than 14 hours later. 36 miles in 14 hours. Ice bath as well after the run. Need to do this weekly from here on out.
Saturday
12 miles recovery almost all on dirt.
Sunday
14 miles with 10 x short hills at a very good effort. One sign things are moving the right direction for me is recovery. I learned a bunch about how important the easy days are leading to my pr at chicago in 06.
105 for the week. 3 weeks until the big 5 week push. Looking for 110 next week and two larger workouts.
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