Monday: 6.3 miles (7:22); 4.2 miles (8:30); 6.3 miles (6:54)
Tuesday: 8 miles (6:46); 7 miles with 8xhill blasts (7:16)
Wednesday: 10.3 miles with 2x200m, 1600m, 3200m, 4x400m with 800 jog after the 1600 and 3200 and 1:00 jog after the fours. The goals were 31, 4:25-4:30, 9:50 and 67. I ended up running 31, 32, 4:32, 9:45 and 66, 64, 64, 65. I was a little slow on the 1600m but man, it's hard to get moving in the early morning. First lap was a 68 and it felt like a sprint. The 3200m was easy, as were the 400s. 5.7 miles (7:18)
Thursday: 12 miles (6:28)
Friday: 8.2 miles with 8x30s fast, 2:30 easy. Goal was to get rolling a bit while staying smooth. Averaged 4:12 pace on the pick-ups; 2 miles (8:16); 4.2 miles (7:31)
Saturday: 7 miles (7:18)
Sunday: 7.7 miles with strides (7:20)
Week Total: 88.9 miles. Planned down week and it felt good to mentally relax a little bit and freshen up the legs. I have some sinus issues going on so hopefully it doesn't effect me in the morning at New Haven. The weather is looking a little hot and humid, which should be better suited towards a guy like me, opposed to the altitude guys. So the plan is to go out patiently and move up throughout the race…sort of like the Chicago Half, except I don't drop out.
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