Weekly Recap 9/4/17

​Last week my focus was to put on as many miles as I can while pushing myself during the speed workouts. I accomplished a goal of running my fastest .5 mile times ever. I'm trying to make these last two weeks count before fall racing season starting next weekend. 

Goals going into this week:
Put on at least 40 miles  ✔️
Run twice a day Monday-Thursday ✔️
Increase my speedwork times ✔️
Run more comfortably at a 6:53 treadmill pace and increase the mileage ✔️

​Monday
AM easy 3-mile run
PM 3 mile run at 6:53 pace 

Tuesday
AM easy 3-mile run
PM sprint work 4 half mile runs with a cool down in between each. 
1 x 6:30 pace
1 x 6:22

1 x 6:18
1 x 6:15

1 x 6:11
1 x 6:07

Wednesday
AM 2 miles rolling hills followed by one mile cool down
PM moderate 4.5 miles at 7:08 pace 

Thursday
AM easy 3-mile run
PM 3.5 miles at 6:53 pace 

Friday
easy 6-mile run 

Saturday
Outside 4-mile run with the last mile on steps

Sunday
Treadmill 4 miles at a 6:53 pace. Instead of increasing my speed, I focused on increasing my mileage at this pace and feeling more comfortable with it. 

Total mileage for the week: 40 miles

Overall it was a very successful training week. I was surprised I could run as fast as I did on my speed workouts. I'm feeling pretty confident about where I am going into race reason.