Saucony Flo50 Summer Training Blog: Seth Hirsch

Week 4: 8/1-8/7

Hit 75 miles for the third straight week. Had really good weather most of the week with another really good long run.

Monday- 9 miles at 5:40 in the morning with 6k on the xc course in the afternoon and 4 100 meter strides. Legs felt extremely strong.

Tuesday- 8 miles at 5:45 with 6 100 meter strides. 9 mile bike ride in the afternoon.

Wednesday- 3 miles warm up followed by a 5k tempo in 15:50 and a 2 mile cool down. Felt alright, was extremely humid. An easy 4 miles in the afternoon to shake out the legs.

Thursday- 8 miles at 5:45 with 6 100 meter strides once again. Felt really good and did an easy 25 minutes on the elliptical in the afternoon.

Friday- 4 mile warm up followed by 6 400s at 65 to get the legs turned over a little bit with a 2 mile cool down. Felt really good and under control. Did an easy 4 miles on the xc course in the afternoon.

Saturday- Had another really good long run with perfect weather. Went 12 miles just under 5:40 pace on a decently hilly route.

Sunday- 9 miles in the morning with 25 minutes on the stairclimber in the afternoon.

I'll take a down week next week of about 60 miles and then we officially start XC season. Will get back up to 75 the week after and will try to maintain that for about the first 3/4 of the season.