Summary of Weekly Miles
Monday -3 miles, 26:34, 8:51 min/mile.
Tuesday - 6 miles, 47:11, 7:51 min/mile. This was a 6x800 track workout at Brighton HS. I knew I was racing on Saturday (half marathon) AND I wanted to run long with Rich on Wednesday evening, so this was the only appropriate time to do this workout (I had class on Thursday night anyways). Did a 1 mile warm up and then ran 6x800s with 400 recovery in between: 3:25, 3:29, 3:30, 3:29, 3:30, 3:30 and then ~0.5 mile cool down to end at 6 miles total. It was hot as balls outside (88 or so degrees out and sunny). I was BAKING on the track and I am honestly surprised I was able to successfully pull this workout off AND stay on pace. I would dump water on my head and arms after every 800, run a 400 recovery lap, and by the time I got back around, it had dried/evaporated.
Wednesday - 9 miles, 1:20:55, 8:59 min/mile. Ran this with Richard. We did a tour of the city from the park behind my house. It was a rough run but I made it. Thank god for Rich.. we can chat and it distracts me from how bad or tired I feel. Probably the first truly bad run I have had during this training program.
Thursday - off. Opted to rearrange my week a bit because I had a half marathon Saturday (and not Sunday like Hal had suggested).
Friday - off
Saturday - PA Grand Canyon Half-Marathon (see race report) - 13.1 miles, 1:42:20, 7:49 min/mile, HR 189 (wow)
Sunday - 4 miles, 36:17, 9:04 min/mile. Hobbled my way through this. Active recovery, baby!
Week 9 Mileage: 35.1
Total Training Cycle Mileage: 315.01
I was VERY pleased with my track workout. I was also pleased with my effort at the half-marathon even though I did not PR.