Week 4- July 17th- 23rd
Monday, July 17th-
Long run went up one mile to 9 this week. Ran at the track, park, and went out of town a little ways today. 6:20 pace with no straining at all to reach this pace. Core before bed and swimming in the afternoon.
Tuesday, July 18th-
Ran an easy 6 to recover from yesterday's run. 6:45 pace and core
Wednesday, July 19th-
7 miles total. 2 mile warm up. Stretched and did 6x100 meter strides. Coach had me doing a 3 mile tempo today on the track just to get the legs going a bit. Nothing too crazy, 5:45 pace and felt pretty chill. 2 mile cool down to end the day. Core at night
Thursday, July 20th-
7 mile recovery run today. The tempo from yesterday did not really affect how I felt today and I'm start to feel in shape. 6:40pace. Core after
Friday, July 21st-
Another easy run today at 6:40 pace on a loop out by the park. Both swimming and core today.
Saturday, July 22nd-
Went down to the town my coach lives in to run some hills on the roads. It was an out 3.5 and back 3.5 course with some pretty monster hills. The plan was to run about 6:15 pace, but my first mile was 6:10 and the pace kept dropping each mile. Ended up closing the last 3 miles in sub 5:25 and didn't feel to winded when I finished. 5:45 overall pace and 6 strides after the run. Today was easily the most beneficial run of the week. 7 miles total. When we got back to town my dad, brother, and myself went to a local restaurant for breakfast. Core in the afternoon
Sunday, July 23rd-
3 mile shakeout run at 6:45 pace
45 miles this week. Another great week of training for me. As the weeks go on my mileage will continue to change and runs will become faster. Overall this training block has been going great and I can't wait to see what the rest of this summer and fall has in store for myself and all the other great runners out there in Illinois!
