Training Summary: September 8 - 14

Monday 9/8 - 10+mi, 64:53.  Ended up turning the day in to a progression run on the bay.  Felt good so I let my legs move as I went along.  8X100 strides.

Tuesday 9/9 - AM 7mi, 47:35.  Solo through La Jolla.

PM 6mi, around UCLA, including a mile on the track, with Millsy.

Wednesday 9/10 - 10+mi, 65:15.  Workout: 15min warmup/cooldown,  3X10min w/3min rest.  Each interval was progressively harder.  The "efforts" were as followed (be sure to read "effort" as just that, I did this completely off feel):  marathon-ish pace, tempo-ish pace, 10k-ish pace.  Felt really good and still getting used to doing workouts completely off feel.  This is a variation of a Robert Gary (Ohio State) workout that I really like, however his is done a bit more uptempo and on a measured 2mile loop.  I would like to get to the point where I can use this workout as a benchmark type workout that I can get on a measured loop.

Thursday 9/11 - 10mi, 73:45.  Easy 8 with Di and last 2 solo.  

Friday 9/12 - AM 7mi, 47:15, easy through La Jolla and back.

PM 5mi, 34:35, easy on the bay.  6X100 strides.

Saturday 9/13 - 2mi warmup, Aztec Invite 5k, 4mi cooldown.  See race recap.

Sunday 9/14 - 17.07 mi, 1:52:42.  SOLID long run mostly solo on the bay.  Started out the first mile with Di and ran in to Garrett for about 10min early on as well.  Went through 8mi in 56:25 and then the miles started to melt away as follows:  6:24, 6:16, 6:08, 6:07, 6:03, 5:59, 6:05, 6:17 (UP), 6:27 (UP).  The final 9mi was 55:48 which is pretty solid I think, especially at the end of an 80mi week and the day after a race.

Summary:  80mi, 9 runs.  Overall a good week with some good efforts mixed in.  I would like to have done the 80 in 8 runs, but some travel for work made me split the run on Tuesday.  However, having the chance to run on the UCLA track is always fun and it gave me an Mills some quality Patriot's discussion time.  The workout went well, although I feel as though I could have gone a bit harder on the initial intervals and saved too much for the final one, but it was my first time doing the workout and it was really an experiment more than anything else.  The race went pretty well and I look forward to moving up to a 10k next week.