7/30 - 5k in 27:35 (easy)
7/31 - 3.35m in 30:15 (easy)
8/1 - 6 miles 53:47 (3 easy sets of 2miles @ 9 pace)
8/2 - off
8/3 - off
8/4 race - 10k in 47:52 - cloudy, warm but ok, 1:40 ahead of last year, 2nd fastest road 10k ever.
8/5 - long run - hopefully 13 miles
total - hopefull 31 miles or more.
I finished week 10 of the intermediate 1 marathon training program with a 17.6 mile run yesterday that started at the crack of dawn to try to beat some of the heat. My week’s total was about 42 miles. The bad news is that I have to do a little more this week, and take my long run up to 18 miles.
Mon.-5.5 miles in 51 minutes.
Wed 5k in 26 minutes-training run
Thurs-4.36 miles untimed
Sat- Allen Park Street Fair 8k race-43.30
Have a good night.