17 mile solo long run from 10am-12pm with 4 Port of Miami bridge repeats in the middle. 7:15 ave pace on completely empty stomach and no gels during the run, only 12 oz pure coconut water - conditioning my body to be an efficient fat fuel burner and also have a tolerance to dehydration. Hot is not a strong enough word to describe the Miami Beach summer sun. But this run was toughening me up for next weekend on the indoor track where it is going to be less than 50F with no sun and Ill cruise 46 laps at sub 5:20 pace. 90 miles in the last week with no easy/off days. Ill take some rest days later this week before the race next Saturday. Heres a look at my last 8 days, I had a day off last Friday before this streak started. Sat - 1 mile race 4:40, 400m in 58s, 200m in 28s, cool down Sun - 17 long run (7:20 pace) Mon - 13 double with speed workout at night (8 x .9 miles) Tue - 12 xc race with long cool down on hills (5:20 race pace) Wed - 6 speed workout at night (12 sets of 400, 300, 200) Thu - 15 double with 4 miles at 5:50 pace in evening Fri - 10 double with 100 flights of stairs in evening (8 sets of stair sprints) Sat - 17 long run (7:15 pace) Still a ton of work to do before the Chicago Marathon on Oct 12th. Good thing I have about 4 new pair of training shoes!
Posted on: Sat, 19 Jul 2014 16:12:22 +0000
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