Week Seven: 8/6 - 8/12
August 6th: I did an easy 5.25 mile run. My legs felt good despite the race before but I kept the pace controlled and easy.
August 7th: Easy 5.5 mile run with core. I had to keep this run short because we were leaving New York and heading back to Maryland.
August 8th: I had a 6 a.m. tempo workout at Jefferson Patterson Park. I did a mile warmup and dynamic drills before starting the workout. Jack Dodsworth, Paul Fagnano and I all did three intervals of tempo. We started with 12 minutes, then six minutes, and then back to six minutes to finish the workout. Within each rep we had a two minute surge and picked it up to goal 5K pace. Afterwards I did a mile cooldown and stretched. In the afternoon I ran an easy three miles and did core.
August 9th: In the morning I ran 6.3 miles with Jake Rickards who is a former Calvert runner. We ran on a road that is about a mile from my house; it is pretty private and has no traffic at all. After the run I did 3x100 meter strides and stretched. In the afternoon I did an easy 2.15 miles and core.
August 10th: I did a 1.5 mile jog and drills for a warm-up before starting a pyramid workout (2x200, 2x400, a 600 and then back down). The first set was on a flat field so I was hitting mainly goal two mile and 5K pace for these reps. Then the last 200s and 400s were done uphill so I based them on effort. Afterwards I cooled down for two miles and then lifted.
August 11th: Ran an easy seven miles on the trails at Scientist Cliffs.
August 12th: 12 mile long run on the trails at St. John Vianney Church with Jack and Turner. The trail is an out-and-back with huge hills nonstop throughout the run. Afterwards I did a ten minute core workout and stretched.
Total mileage: 55.65 miles
