102 miles in 10 runs in 7 days:
M: 9miles/ 6miles with group (Both Recovery runs)
T: 14miles at Kanawha State Forest (Hilly+very solid effort run)
W: 9miles @Coonskin/ 6miles with SW(12x25-30sec on grass)
T: 13miles on Riverfront Blvd
F: 9miles/ 5miles
S: 12miles with 4mile Steady State(21:50/5:27avg)@from UC to K.C. marked Bike LoopSplits: 5:32, 5:29, 5:26, 5:20S: 19miles on CDR Course (Hilly+Steady from 4miles on)
Recap: This week marked back to back 100+mile weeks. The build up of base has been building for 6 weeks now and the last 3 weeks have went 95, 100, 102 miles. I will look to back off next week with miles in the mid 80's range before building again for 4weeks and then dropping for CDR 15mile race. The Tuesday run really got me going this week, I ran the very hilly first 6 miles at a very solid pace and effort. I'm finding that I'm running 6:30 pace for a lot of runs over hilly terrain and sometimes very HILLY terrain so I feel like my strength is getting to where I would like it to be. The steady state run on Saturday was one of my few tough runs this week. I just didn't have much bounce in my step from the get-go but I got it in and made up for some missed effort on Sunday LR.
Long Runs: With the way things have started to come together I figured on Sunday Long Run that if I felt solid I would run solid(moderate-steady). So after 4miles easy miles in about 30minutes I ran the last 15miles in 1:35 and that was with backing off the last 3-4miles. Was running lots of 6:00's from miles 8-16 including a few 5:50's. Solid Long Run that was pretty much easy and controlled with HILLS. If things feel solid I will look for more moderate-steady LR's every other Sunday or every weekend if they all feel like this one.
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