Your Week in Training Aug 4 - 10

66

All things considered, not too awful.  Lots of driving + a cold + travel blah + stress.

M - 3.9mi in Golden, CO with Aileen and Jess (our host for the evening); she kicked our butts
T - driving to Chicago
W - 3.1mi in Skokie, IL with Aileen; we were both miserable
Th - driving to NY
F - 4mi in Chautauqua, NY with Aileen and Michele; she kicked our butts
S - 5.1mi in Washington, DC
S - 12mi in Washington, DC

Total - 28.1mi

Step back b/f the build up
M-6mi tempo
Tu-3mi w/ strength 
W-800/400/200/200x2 and 400/200/200 (5mi)
Th-8mi easy
Fr-off
Sa-12mi grp
Su-strength 
34 mi wk 959 YTD

M - 10 mi
T - recovery
W - 13.1mi
Th - recovery
F - 10 mi
S - 20 mi
S - recovery

Total 53.1 mi

Hahaha - I didn't really kick anyone's butt -they were just tired from the trip.  

Mon - Day off
Tues - 7.5 miles done as 6 x 3 min @10K pace, Weights & core
Wed - 5 miles easy
Thurs - 6.2 miles with 3 x 300, 200, 100; Weights & core
Fri - 4.5 miles with Mike & Aileen
Sat - 14 hilly miles
Sun - 6K XC Race - ran as an easy run with friend's Daughter, got her to run a 9:30 pace - her fastest

Total: 40 miles

got up to 77 this week including a strong 5x1 mile at ever increasing paces from 6:40 > 6:20 and a really good 12 Miler with progressive 8 Mile tempo down to 6:25 in it.  So far the hamstring is holding up.