Lohollaran has been doing this, but this time I'll start it...
Goal Race: Chicago
Goal Time: 2:30
Monday - AM - 4 miles recovery (~7:15 pace), PM - 11 miles easy (6:55 pace)
Tuesday - AM - 4 miles recovery, PM - 11 miles moderate (~6:30 pace)
Wednesday - AM - 4 miles recovery, PM - 2 mile warmup, 4 mile tempo (22:31), 4:00 recovery, 2 mile tempo (10:48), 2:00 recovery, 1 mile hard (4:58), 3 mile cool down. All done on an accurate mile loop road course. Felt surprisingly good in this god awful heat and humidity.
Thursday - AM - 4 miles recovery, PM - 9 miles moderate. Supposed to be 12 this afternoon, but horrendous thunderstorms complete with 50+ mph gusts cut this one short.
Friday - AM - 4 miles recovery, PM - 10 miles easy (~7:00 pace)
Saturday - 8 miles easy (~7:10 pace)
Sunday - 20 mile Long Run, first 12 miles around 6:55 pace, next 3.5 miles at marathon pace (5:40ish), 1.5 miles easy, next 3 miles at marathon pace (5:43). Intended on running 12 miles easy, and 8 miles at marathon pace, but a pit stop in the middle of the marathon pace stuff cut that short. Moral of story, don't dairy overload the night before a long run.
Weekly total - 101 miles
After 3 weeks of hard mileage and building, this week is a scheduled down week and I intend to hit around 70-75 miles with a full day off somewhere in there. I have a 5k race this coming Saturday (8/15) and hope to break 16 despite doing high mileage and no speed.
Good luck to all training for that fall marathon!!