16 weeks to Philly

LW actual: 30 miles, including a 10.3 mile run and a 4x800 interval session
Average pace for the week: 8:31

That marks the last week of "rest" between the 2014 Boston Marathon/Brooklyn 1/2 Training and the fall training schedule.  I basically spent the summer (unsuccessfully) trying to figure out how to incorporate speed work without injuring myself.

Last week, all the weekday running was out in Madison, WI with the weekend running happening around DOT after the Friday return flight.  Good news though-a lighter interval session (at Verona HS) got me out of the rut of limping through my post-track weekend runs after normal FHR Thursday night workouts.  It was a really nice week of running; I mixed in some easy running, some hills, and was generally satisfied with my ability to run 800's in ~3:08 at the track and my two effort runs at 8 min/mile with finishes in the 7's.  While my legs are feeling reasonably fresh, I have also increased my core work (plank sessions) which has left my abdomen feeling like it has a sunburn, so possibly I over-did that.  They say you only feel one pain at a time, right?  Maybe that's why I'm not complaining about my legs at the moment.

TW plan: 33 miles, including a 10 mile run, a 5 mile tempo run and a 5x800 interval session.  (Also, hopefully ~20 miles of biking w/ effort)

Philly Marathon 16 week total: 0 of 600
2014 (YTD) miles: 974