CIM Training: Week 10

10 weeks down, 8 to go!

I’m three weeks away from my next race and am feeling stronger every week. Last week I had two big workouts that were very different from each other – a speedy 16x 400m w/ 1 minute rest + a 17 mile long run with 2x 5 mile tempos. They both went well and I enjoyed both of them because they taxed different systems that I feel will be really useful on race day. The 400s were fun to because they were short and fast which will hopefully help my finishing speed – and the long run workout was just a slightly uncomfortable grind, which is exactly what the marathon is. 

Today is my rest day after 14 straight days of running and I could NOT be happier about it! 

Training Summary: 10/2/2017-10/8/2017

Monday – 8.15 miles @ 7:34 pace

Tuesday – 8 miles @ 7:47 pace

Wednesday – [AM] 10.62 mile workout –> 3 mile warm-up, 16x 400m @ 77 sec. goal pace, 3.62 mile cool-down (actual 400m splits: 73, 74, 75, 75, 75, 79, 76, 79, 77, 79, 79, 79, 78, 81, 80, 80) 

[PM] 4 mile stroller run @ 8:11 pace

Thursday – 10 miles @ 7:53 pace

Friday – 10 miles @ 7:37 pace

Saturday – 4 miles @ 7:45 pace

Sunday – 17 mile workout –> 5 miles easy + 2x 5 miles w/ 1 mile recovery @ 6:20 goal pace + 1 mile cool-down (actual 5 mile tempo paces: 6:09 + 6:15)

TOTAL: 71.77 miles