Week 3: 7/25 - 7/31Had another solid week of training with a lot nicer weather. Hit 75 miles for the week and felt really controlled doing it. Added a tempo in this week as we get closer to the start of the xc season.
Monday - 8 miles in the morning at 5:40 pace. Felt alright, but was nice to have a little cooler weather. 6k on the xc course in the afternoon with some strides.
Tuesday- 9 miles around zorinsky lake in the morning at 5:45 pace with 6 100 meter strides. Felt really relaxed on this run. In the afternoon I biked the same 9 mile route.
Wednesday- Had my first tempo of the season. Averaged 5:05 pace for 3 miles on a fairly flat loop. Got in 8 miles total with a 3 mile warmup and 2 mile cool down. Felt a lot harder than it should've but still happy with it for the first one of the season. In the afternoon I did an easy 4 miles.
Thursday- 9 miles at 5:45 pace with 6 100 meter strides once again. Same thing I did on Tuesday. In the afternoon I did 25 minutes on the elliptical to shakeout the legs.
Friday- Had a good hill session. Did a 200 meter hill 12 times with one of my teammates. Average about5:30 pace for the continuous 3 miles and got in 8 miles total with a 4 mile warmup and 1 mile cool down. In the afternoon I did another easy 6k on the xc course.
Saturday- Had one of the best long runs I can remember in a while. Got in 12 miles a little under 5:40pace and felt extremely comfortable doing it. Also had really nice weather which helped. In the afternoon I biked 9 miles.
Sunday- Ran 8 miles at 5:40 with 6 100 meter strides. My legs felt really strong once again. Did 25 minutes on the elliptical in the afternoon.