Monday: 8.9 miles (6:29); 2.1 miles (9:04); 8.5 miles (6:48)
Tuesday: 9.4 miles (6:42); 5.4 miles (7:07)
Wednesday: 5.7 miles (7:16); 13.1 miles with 4800, 3200, 1600 with 3:00 jog rest. Ran this in the evening and my goal was 15:00, 9:40 and 4:30. Ended up running 14:52, 9:37, 2:51. First two intervals were pretty easy but my stomach started hurting on the last few laps of the 3200m. In the attempted 1600, I got out in 66, then my stomach really started hurting, which slowed me down to a 2:15 and then I pulled the plug because I felt like I was going to throw up or my stomach was going to explode or something. Ok workouts, but I would have liked to finish well...stomach was jacked up the rest of the day.
Thursday: 5.7 miles (7:14); 2.3 miles (9:13); 9.4 miles (7:00)
Friday: 10.6 miles (6:31)
Saturday: 17.2 miles with the Franklin Half-Marathon. The dew point was right at 70 at the start and the weather was in the low/mid 70s....not good running conditions for an insanely hilly half, without much shade. My goal was to run a moderate 5:30-5:35 until the top of the huge hill about halfway and then start a progression, where I worked from 5:20ish to 5:00ish. My legs felt flat from the beginning, I crawled up the big hill and after that, I punked out and averaged over 6:00 pace for the rest of the race to finish in 1:16:55. My breathing was fine but my legs did not want to run at all. Never have I run a race and wanted to be done with it more than this one.
Sunday: 5.4 miles (7:12); 9.2 miles (7:09)
Week Total: 112.9 miles. Biggest week in a long time. I started twice weekly elementary cross country practice this week and if those MUT runners can count all those insanely slow miles as part of their training week, so can I! I was pleased with the track workout but bounced back and felt like crap a few days later. It was probably just a combination of the recently ramped up training and the weather.
I'll get in a solid workout or two this next week and hopefully my fitness will continue to climb.
I also need to quit being slack and post my recap on Bolder Boulder and the the Country Music Martahon, which was a long time ago.