Training Log: Week 10 (week 8 redux)

Tuesday, August 10th: 15 minute warmup, 4×100 strides, 2 miles goal pace (8:42, 8:55), 3 x 2 miles tempo (8:24, 8:23, 8:27, 8:27, 8:27, 8:29) with 2 minutes recovery in between, 3 miles goal pace (9:04 average), 15 minute cooldown.  Total 23.95 km 2:26:05

Wednesday, August 11th: 5km (30:38), 6×100 strides, Total 5.6 km, 32:38

Thursday, August 12th: 15 minute warmup, 4×100 strides, 4 x 1 mile cruise interval (7:54, 7:54, 7:55, 7:48) with 800 m recovery, 15 minute cooldown ~ 13.99 km, 1:20:09 (5:44/km)

Saturday, August 14th: 5 miles, 8.05 km, 47:12 (5:51/km)

Sunday, August 15th: 17 miles, 27.35 km, 2:44”29 (6:01/km) – first 12.5 miles in 5:34 pace, then walked four times over the last 4 ½ miles.  Officially wiped out, and wondering if I can do this…

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1 Response so far »

  1. 1

    Reembo said,

    Steve:
    You can do it and we both know it…quit running so fast on the get go and save your energy for when it counts, the middle part (that’s where we are right now). We can do it. BELIEVE and COURAGE.


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