7/23/17 to 8/5/17: Two Good Weeks of Running

A solid two weeks leading up to the pub series.   I got in the long runs.  Got on the track.  Got in hill repeats.  Had a great tempo on the 29th.  And twice followed up track with a run to Medford for ultimate - not quite a 'special block' but awfully close.

Hopefully I can recover well and get some pop in my legs, because with that volume back to back in the heat I'm feeling it.  We'll see!

Here it is, see!!:

23-Jul		Long Run w/4 Quick		2:04:32		16.1		AM: 16+, some with Eli.  Then did 4 quicker miles towards the end.
		Off		0:00:00		0		PM: Off, late ferry and drive home.
24-Jul		Easy		1:06:36		8.57		AM: 8+ commute at 7:46/mile.  'Traffic.'
		Easyish		1:00:59		8.14		PM: 8+ at 7:29/mile.
25-Jul		Easy		1:03:09		8.07		AM: 8+ at 7:50/mile.
		Track & Ultimate		1:53:59		15.03		PM: Commute to track.  (1000, 400,400) x 3.  5k and mile pacing with 1min and 2min rests.  Then ran to ultimate in Medford!!
26-Jul		Easy		1:03:59		8.09		AM: 8+ at 7:55/mile.
		Easy		0:50:41		6.28		PM: 6+ easy at 8+.
27-Jul		Easy		1:02:01		8.1		AM: 8+ at 7:39/mile.
		Hill Repeats		1:40:06		11.7		PM: Commute home then hill repeats with TomW and Terry.
28-Jul		Easy		0:39:03		5.25		AM: 5+ at 7:26/mile.
		Easy		0:48:04		5.38		PM: Slow with Eli and Raleigh.
29-Jul		MLR Tempo		1:05:42		10.1		AM: 10m tempo at 6:30/mile.
		Off		0:00:00		0		PM: Off.
30-Jul		Long Run		2:04:39		16.2		AM: Battle Road! 16+ at 7:42/mile.
		Off		0:00:00		0		PM: Lifting
31-Jul		Easy		1:11:21		9.01		AM: 9m at 7:55/mile
		Easy		1:02:47		8.08		PM: 8+ at 7:46/mile.
1-Aug		Easy		1:03:04		8.08		AM: 8+ at 7:48/mile.
		Track and Ultimate		1:59:54		15.28		PM: Ran to Harvard.  (400x3/800)x2/(400x2/800).  1min rest between reps, 2min between sets.  BRUTAL!!  Then ran to ultimate and someone recovered to play.
2-Aug		Easy		1:07:03		8.05		AM: 8+ slow at 8:20/mile.  Recovery.
		Not Easy		0:47:16		6.31		PM: 6+ quicker thanks to t-storms.  7:30 pace felt like a sprint on dead legs.
3-Aug		Easy		1:03:28		8.01		AM: 8m at 7:55/mile.
		Hill Repeats		1:41:46		11.69		PM: Ran home then hills with Elizabeth, Terry, and Amory.  And Raleigh.
4-Aug		Easy		1:11:52		9.05		AM: 9+ at 7:56/mile.
		Easyish		0:32:21		4.35		PM: Snuck in 4m before heading to the Cape at 7:26/mile in the heat.
5-Aug		Easy		0:45:49		6.01		AM: 6 at 7:37/mile.
		Off		0:00:00		0		PM: Off.

Splits:
7/25
1000-3:25.7
400-1:16.3
400-1:14.3
1000-3:24.3
400-1:13.3
400-1:14.4
1000-3:26.1
400-1:14.4
400-1:12.7

8/1
400-1:15.2
400-1:13.2
400-1:14.5
800-2:48.2
400-1:17.4
400-1:15.4
400-1:15.9
800-2:51.3
400-1:16.3
400-1:14.9
800-2:51.9

Total: 110.81
Total: 110.12