It is hard to assess how my training is going. I am doing all the workouts, but the weather is just brutal and my right knee is not 100%. In addition, I have not raced since May so I don't really know how fast and/or strong I am. I guess I just have to be extremely careful with my knee and the way I hydrate and things will be fine. My base training is complete, 4 weeks of 40+ miles (49 this week) are in the books, and I am getting ready to start 12 weeks of very specific, key workouts for Berlin. This week's training included the following workouts:
Mo- Fartlek (8x1 min, 1 min recovery). 6 miles total.
Tu- 7 miles, easy.
Wed*- AM: 5x6 min tempo, 2 min recovery, 7 miles total. PM: 4 miles, recovery. 11 miles total.
Th- 6 miles, easy.
Fr- 2 hr. long run. Brutal in the heat.
Sat- 4.5 miles, easy run.
* I did a second run after my tempo this week. The idea behind it is that a short, very easy run in the PM will allow my legs to flush out the excess of lactic acid that accumulates during hard runs. I will add 2 sessions like this next week (after fartlek and tempo sessions).
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