Workout Summary Sept 10-16

Total Miles Run = 60.1
Quality Miles = 5 miles
Long Run= 14 miles x 2
Cycling = 8 miles

Highlights:

Wed: Hills and .1 x 10 strides  Hills and Strides
Thurs:  14 mile Run in 2 hr 4 min
Fri:  14 Mile Run in 2 hr 12 min
Sun:  Hard 5K  6:57, 7:01, 6:42

Comments:  Back to back 14 miles sounds crazy but don't be afraid to go against conventional wisdom on occasion.  Ran that 5K hard but will return to run faster.

Workout Summary Sept 3-9

Total Miles Run = 49.1 in 6 days
Long Run =  9.1 miles
Quality Miles = 11
Other :  31 miles cycling

Highlights:

Tues:  5 miles under 8 min pace on trail 9 miles total
Sun:  DMZ 10K @ 6:36 pace  19th male

Comments:  Negative splits at DMZ!   6:41, 6:41, 6:47, 6:30, 6:30, 6:33 DMZ 10K

Workout Summary Aug 27-Sept 2

Total Miles Run = 62.4
Long Run = 11.5 miles
Quality Miles = 6

Highlights:

Mon:  11 mile run 8:39 pace
Wed:  6 miles with 3 @ 7:33 pace
Sat:  Labor Day 5K @ 6:20 pace

Labor Day 5K