For my eighth week of training, I tallied 57 total miles, which was on the low end of my target range. I'd call it a good week of training.
While my mileage was slightly lower than last week's 61, my workout intensity was definitely higher. I did a speed tempo workout on Tuesday (albeit a little slow), 3 miles at LT on Thursday and a hard 20-mile long run yesterday.
Yesteday's run was my hardest, best workout of the season. I did 20 miles at 7:28 average pace. (see detail in image) While temps were reasonable, the humidity level was very high.
I wanted to test myself with MP mile towards the end of yesterday's run. I ran 6:56 for mile 18, but it was clear that I was not going to be able to hold that. My body was tired, my HR was too high and I felt winded. I think if the conditions would have been better, I would have had a stronger finish.
Between the 3 LT miles on Thursday which were rough, and yesterday's struggle to hold goal MP, it's clear that it's time to hunker down. It's gut check time.
I've got a solid base. Now I need to work hard on increasing lactate threshold and taking my miles up to 70. Right now, my paces clearly tell me that there is more work to do to get to a 3:00 pace range.
There is two weeks to an important time trial in the season: The Chicago Distance Classic. I am very hopeful I will show a marked improvement vs. my PR there last year. I want to crush last year's 1:30:24 with a sub-1:27.
Recap of 7/23 week
Mon - 10 @ 7:40 avg pace
Tue - AM recovery 4 miles + eve speed work 6.5 = 10.5 mi
Wed - Rest
Thu - 10.5 mi in rain w/ 3 LT (6:40)
Fri - Recovery 6 mi
Sat - 20 mi @ 7:28 pace w/ 1 mile at MP
Sun - Rest
Total: 57 miles
Plan for 7/30 week
Mon - 13 miles - travel to London on red-eye
Tue - Rest
Wed - 10 in London's Hyde Park
Thu - 13 miles general aerobic
Fri - 6 recovery w/ 6x100m strides
Sat - 15 w/12 at MP
Sun - Rest
Goal total: 57 miles