Training Summary: 11/3/2014-11/9/2014

Training Summary: 11/3/2014-11/9/2014 

Monday – 8 miles @ 7:28 pace

Tuesday – 7 miles @ 7:33 pace + 15 mins core work

Wednesday – AM: 8.6 mile workout [2 mile warm-up, 4x 1 mile on the track (6:02, 5:49, 5:49, 5:53) with 400m jog between repeats, 2 mile cool-down] 6:52 average pace PM: 30 mins YOGA

Thursday – 8 miles @ 7:30 pace

Friday – 7.25 hilly miles @ 7:36 pace + 20 mins core work

Saturday – 13.5 mile long run tempo [3 mile warm-up, 8 mile tempo run @ 6:21 pace (6:27, 6:40, 6:27, 6:27, 6:03, 6:05, 6:16, 6:21), 2.5 mile cool-down] 6:41 average pace  

Sunday – rest day so maybe a hike with the pups or some easy stretching/yoga

Total Mileage: 53.41 miles  Average Weekly Pace: 7:12   Total 2014 miles: 2,305.21/3,000