Monday: 8 miles (6:42); 5.4 miles easy with 4x10-12s hill sprints. I got completely smoked by Joe on these, when I could beat him last year. I need to get my power and speed back!
Tuesday: 9.1 miles medium progression with 3 miles each at: 6:20, 5:55, 5:30. Splits were: (6:15, 6:04, 6:13), (5:55, 5:52, 6:01), 5:28, 5:31, 5:26. The heat, hills and headwind on the way back made the last three miles pretty difficult. I wanted to end the workout after the 5:28 mile because I was struggling but you have to be stubborn during both the hard and easy times, so I made myself cowboy up and get through it; 6.1 miles (7:20)
Wednesday: 8.3 miles (7:08); 4.6 miles (6:29)
Thursday: 10 miles medium (5:50); 5.3 miles (7:20)
Friday: 4.6 miles (6:56); 5.5 miles easy
Saturday: 8.5 miles with 5k race in 15:44. Mile splits were 4:50, 4:57 and 5:47 for the next 1.1 miles. First mile was pretty tough but then I was able to back off some. We ran an extra loop in the last mile which added about 10 seconds or so. My goal was to keep it honest but relaxed, with a time goal of 15:30-45, so I was glad to knock that out.; 3.4 miles (7:25)
Sunday: 20.1 miles (6:25)
Week Total= 98.9 miles. I was glad to get in just under 100 miles. I feel like I'm rapidly improving my fitness and am hoping for a good race next weekend.