LW Actual: 39 miles (vs target 37) at 8:07 pace.
Key runs: Thursday Track (6.65 @ 7:44) and Saturday RTB prep Run1(8.0 @ 7:36) and Run2 (6.0 @ 7:46)
X-Training: 27 miles of biking for 6.7 running miles
Pretty routine week. No significant aftermath from Falmouth. Thursday's track workout was a lot of fun (Caitlin came with, and a dozen or so out for drinks after) but while running (10 min @ marathon 7:35 pace followed by 10 x 400 (200 jog) at 5k) Owen pointed out to me that I was letting my head tilt way back, throwing off my form. I knew what he meant exactly and after the correction, my pace increased without any additional effort. This was a factor on my two hard runs on Saturday, as I begin to prep for my 3 segments of RTB in three weeks. The reverse head slouch is a nasty habit I'll need to break.
I've never run two hard runs in a day before, it went fairly well. In retrospect, I wish I had done my first run earlier in the day, I didn't get started (running the Road Race course again) until close to 9:30. The pushed it up fairly close to the afternoon run (at 4pm.) I assume I'll have a good amount of time in between my two longer legs at RTB. I also wish I had taken my Sunday 4 miler onto the trail. I put far far far too much emphasis on trying to run the fastest weekly pace possible, and the result is not taking my easy days easy enough.
TW Plan: 40 miles including a 16 mile long run. I would love to make it to FHR's tempo Tuesday and track Thursday, while working from home on Wednesday and Friday to either do some running and/or biking in Milton this week, but things are a bit up in the air with 2 fantasy football drafts this week. I'll be doing the long run from the cape, preferably on Saturday, and will not be splitting it up RTB style. I'll likely finish the week with some trail running with Hudson and our cape neighbor Aaron...last cape weekend of the summer!
Philly Marathon 16 week total: 109 of 600 miles
2014 (YTD) miles: 1,072 miles
Trailing Year: 1,322 miles
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