Monday: 6.1 miles (7:12); 4.7 miles (8:16) at cross country and then 5.5 miles (7:14)
Tuesday: 11 miles (6:35); 6.1 miles with 6xhill blasts(7:14)
Wednesday: 12.6 miles with 4x2k 2:00 jog, 1k, 3:00 jog. The fastest I was allowed to run was 72-73 per lap on the 2ks and 70-71 on the 1ks. I ended up running (6:00, 2:55), (6:00, 2:55), (5:59, 2:56), (5:59, 2:55). These weren't too bad at all and they all felt about the same, effort-wise. After the first two sets, the high school cheerleaders came out for what appears to be their daily 6am two-mile time-trial while their coach walked around the track yelling at them to go faster. I had to run in lane 2-3 sometimes, so that cost me a little bit of time. Not a bad workout; 6.8 miles (7:22)
Thursday: 12 miles (6:34); 5 miles (7:12)
Friday: 5.4 miles (7:22); 2 miles (8:29)
Saturday: 9.8 miles (6:49); 5.2 miles with 10xstrides (7:24)
Sunday: 22.7 miles with 5x5k with 1k jog recovery. I was nervous for this one, especially coming off about 5.5 hours of sleep. The plan was to work from 5:10-5:05 pace on the 5ks and run 5:50-6:00 pace on the 1ks. I ended up running: 15:58, 3:32, 15:53, 3:32, 15:51, 3:39, 15:44, 3:40, 15:42, 3:32 to average 5:12 pace for the 30k, 5:05 pace on the 5ks and 5:46 pace on the 1ks.
1st one: tried to not think about anything and just run. Felt really smooth and didn't even feel like I needed a break (other than the fast pee break on the recovery jog).
2nd one: still easy and slowly started focusing on the pace. Took a gel and about 8 oz. of water during the break.
3rd one: I caught myself running close to 5:05 pace a few times, so I tried to slow it down since 5x5k is a lot of running.
4th one: started to get a little bit tired and while I wanted to run 5:05ish, I didn't want to be dead for the last one. The wind started picking up some, which resulted in my running about 10s a mile faster with the tailwind than the headwind. Took gel #2.
5th one: started getting more tired and had to focus the last 1k to stay at a 5:05 average. I debated running the recovery jog faster since it was the end of my workout but I didn't want to be a chump and kept the normal recovery pace, even though it was still pretty tough.
Solid all around workout and it made me finally believe I have a shot at sub 2:15. I ran slightly slower than two weeks before Houston in 2014 but it was perfect weather and I ran with Connor Kamm, opposed to being solo and 65/55 dp (which wasn't bad at all).; 5 miles (7:35)
Week Total: 119.9 miles. So close to 120 but this was a very productive week overall, with nearly 28 miles on Sunday. I'm really looking forward to taper time and I have one more big marathon workout this weekend, which is going to be tough. September 14-20