Miles: 106.19
Long run: 18.18 miles
Workout Wednesday: 4x2 miles (5:32-5:36 target) w/ 2 minutes rest. Went 11:09 (5:38, 5:31), 11:08 (5:36, 5:32), 11:03 (5:34, 5:29), 11:08 (5:38, 5:30).
Saturday Workout: 6-1-2-1, all continuous. (6 & 2 average 5:55), 1st drop mile 5:24; 2nd drop mile in 5:30. Total 10.01 miles in 57:55 (5:47/mile)
Another week in the string is done. This was the most mileage of the year, and most in the cycle. It's a long way to November, so the point is to get the work in without it being overly quick. Job done! The mileage has provided some quality support for my aerobic system, making an hour of hard running feel manageable. Since the marathon is largely an aerobic event, the goal is to work that system and slowly lower the lactate threshold enough to make marathon pace feel very comfortable.
Wednesday was done solo so my wife and I could enjoy our 8th wedding anniversary in the evening. Longish hard-ish reps are not easy when running alone in the morning. But I hit the target, and didn't feel terrible. 2 minutes goes by quicker than you think!
Saturday was great. We had a large group (12) through 7. The continuous work with dropping the pace in the middle does a few things. First it trains the body to run hard when tired. Second it helps you with recovering to settle back to your marathon pace. If you consider water stops and moves by peers, you need to be ready to shift up and down in gears. Thirdly it has some impact on your lactate threshold. By how much, I'm not sure. But the drop mile or two is a tried and true method of our training group. It's not easy, but you get strong.
Coming up: I've got weeks of 95, 103, and 86 planned. I'm excited about losing 10 miles and later 20! Get some fresher legs. Railroad Days 10k is in a week, followed by the Labor Day Half on the Sunday before Labor Day.
Below is how my miles worked out. I put them in a spreadsheet later. Lots of adding!
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