So far my training has been going fairly well. After shaking of some tendonitis in the last week and with the weather finally cooling off (90+ now down to 75 when I'm running).
So far my mileage has been:
wk1: 50
wk2: 58
wk3: 48 (took 1 day off this week)
wk4: 47 MILES SO FAR (GOING TO RUN 70 MILES) (HAVE ANOTHER 3 DAYS OF RUNNING LEFT)
I plan on backing off the next couple days because I am running a 5k road race on Saturday. I have done all my miles in single runs and while I HAVE NOT incorporated an actual long run, 6 of my runs have been at least 11 miles. My last 4 training runs have been:
7/7: 11miles 6:57 pace
7/8: 12miles 7:15 pace
7/9: 12miles 6:39 pace
7/10: 12miles 6:44 pace
These runs were all pretty comfortable and on 7/7 I picked the last 2 miles up to 6:45's even with some of it being up hill.
-My goal for the 5k road race this Saturday is 17:00 minutes. Is that too conservative or too optimistic? I have not done any speed work, tempos or intervals since June 6th when I ran my pr of 4:22 in the 1600m and after that I took a 9 day break with no running before I started back up again.
-When should I start back up with my intervals, tempos and speed work if my high school xc racing season starts on August 24th and ends with state on October 27th?
-Is my goal of 15:30 achievable?
-Should I start to incorporate doubles and is 70-80 miles good for my summer mileage before I back off to 60-65 during the xc racing season?
Thanks in advance for your responses