Training Log - July 2 thru July 8 - 2007

Monday - 9.79
11:30am. Splits 1 - 8:20, 2 - 8:14, 3 - 8:35, 4 - 8:37, 5 - 8:30, 6 - 9:01, 7 - 8:45, 8 - 8:47, 9 - 8:50, 9.79 - 5:51. 1 hr 24 min 34 sec. Waited a little too long to get out for my run and it was pretty hot but it was scheduled to be an easy run.
Tuesday - 10.1
4pm. Pilates
5pm. Hill workout in Springbrook. w^ 3, 8 x hill, 4.5 miles home. 1 hr 26 min 51 sec. HOT! Hill repeats good but after these plus the hour of pilates beforehand I was pretty slow on the way home.
Wednesday - 6.61
12:30pm. 1hr. Took it really really easy out on the praire path in Wheaton. Splits: 1 - 9:07, 2 - 8:57, 3 - 9:02, 4 - 9:05, 5 - 8:50, 6 - 9:15, 6.61 - 5:44.
Thursday - 8.46
8:46pm. Steady state run. Used the loop around my subdivision for this workout. Each loop is a tad over 2.1 miles. w^ 1 subdivision loop, 2 subdivision loops of steady state, 1 subdivision loop cool down. Splits: 1st loop 8:36, 8:18, :55; 2nd loop 7:03, 7:09, :45; 3rd loop 7:00, 7:09, :39; 4th loop 8:21, 8:48, 1:02. Would have like the steady state miles to be more like 6:50 pace but all in all things felt strong and smooth from warm up to cool down.
Friday - 6
5am. A little tired from last night's workout but not too bad. Easy pace.
Saturday - 7.58
7am Pilates
8am. run through Springbrook. Hot and hilly
Sunday - 15
5:30am. 2hrs, 1 min, 28 seconds. Miserably hot and humid. Started at 74 degree and ended up over 80. Run was work from beginning to end. Running partner had trouble with heat ( ran up and back to give him recovery time). Tough day but felt like I still stuck to it and had a quality long run. Splits: 1 - 8:46; 2 - 7:53; 3 - 8:02; 4 - 7:54; 5 - 7:57; 6 - 7:40, hit lap button by mistake 6.33 - 2:35; 7.33 - 7:50; 8.33 - 7:52; hit lap button again (ugh) 8.9 - 4:39; 9.9 - 7:48; 10.9 - 7:51; 11.9 - 8:00; Dan started running into trouble here 12.9 - 8:41; 13.9 - 8:43; 14.9 - 8:11; 15 - :56.
Weekly Summary
Total Miles: 63.7
Finally did it, I got over 60 miles in one week and I did it all without a double run all week! I felt very good on my interval days and I made sure to take recovery on my easy days by keeping the pace easy. That seemed to work very well. Anyhow I'm now at the end of a six week build up and its time for a "active" recovery week. I will put in one interval type day and a quick steady state paced 10 miler this weekend instead of a long run. I will race a 5k on thursday which will take the place of my second "interval" day. All other days I will keep the miles light and pace easy with at least one day off entirely.