Monday: 5.4 miles (7:06); 7.9 miles (6:55)
Tuesday: 10.7 miles (6:58). Crashed the last couple of miles on this one.
Wednesday: 9 miles with 6400m tempo in 20:28 (5:09, 5:09, 5:06, 5:04). Spencer alternated 800m on/400m off with me since this is right at his goal 5k pace. Felt a little sloppy at first but loosened up throughout the workout and wasn't too tired at the end. I debated adding in a couple of 400s, but since yesterday was bad, I called it a day.; 6.8 miles (7:06)
Thursday: 9.4 miles (6:55); 4 miles (7:36)
Friday: 8 miles (6:59); 3.8 miles with 6x200m faster strides. A middle schooler I work with was doing some 400s, so I paced him on the first 200m of each one.
Saturday: 10 miles with Shade Tree Trot 5k in 15:09. Felt decent on this and I think I could have run in the 14:40s if I really pushed it. I was a little bit worried about Wild Bill but he hung back, so it was just myself and Erick Kigen for the first 1km or so. After that, I gapped Erick on a gradual hill and slowly pulled away from the field over the course of the race to win by a little over 45 seconds. Splits were: 4:54, 4:56, 4:51. The course has some little hills and quick turns, so I think it runs about 15-20s slower than a fast road course. Anyway, a good effort for me.; 4.4 miles (7:09
Sunday: 20 miles (6:20). I haven't gone long in three weeks, so I wanted one more long run before the marathon in six days. While I won't gain any "real" fitness from it, I feel like I can gain a little muscle memory/neuromusclar fitness from it. Felt really smooth and tried to keep it easy since I just wanted the distance and didn't care about pace. I naturally dropped down to lower 6s the last 5-6 miles and it felt like I was jogging.
Week Total: 99.4 miles. Almost a 100 mile week but who cares? I felt a ton better the second half of the week, so I hope I carry that into the marathon this weekend. I'll still get a little bit of volume the first half of the week before backing off the last two days. While I'm hoping to use the marathon as a steady long run, I need to be ready for battle, if required. It's going to be hot and humid, so if I don't have any chumps trying to take me out, my goal will either be to run just under 2:24 or 2:26, depending on how I'm feeling.
Maybe later in the week, I'll give some hot tips (pun intended) for the Nashville Half-Marathon.