Week of 9.15.14 to 9.21.14

DAY	TYPE	DISTANCE	COMMENTS
Monday		0 miles	Rest Day!
Tuesday	Track	12.5 miles	3200m (10:29), 2x800m (2:26, 2:24), 3200m (10:21), 2min/ 1 lap jog rest each
Wednesday		10.5 miles	1:17, Ran into Justin and added on a little
Thursday		8 miles	Easy, 59:20
Friday	MP	14 miles	30 minutes @ MP (5:42/mile)
Saturday		5.5 miles	Easy run
Sunday		17.5 miles	7.5miles during half marathon race at 6:10/mile
Week Total		68 miles	Recovery week with one strong workout and two pace days. Finally feeling some fitness gain.

This week we missed Justin at the Tuesday night workout so I had to hang on to the faster group. It worked out better than expected. The 3200m intervals were evenly paced and the workout sped up naturally as we progressed, mostly thanks to Paul who was really flying effortlessly around the track. Since Justin was also taking a recovery week we opted for an easy 30 minutes at marathon pace for the Friday workout. We both found it easy and talked the entire way, a good confidence booster. Prior to starting the workout we saw Ethan Shaw, who was in the city to run the half marathon on Sunday. On Sunday Justin and I paced a fellow teammate to about 6:10 pace for part of the half marathon. I spoke with Ethan after the race. He appeared disappointed with his time but a lot of the runners were off due to the humid weather. Paul had also fallen off pace around 9 miles and was a little disappointed. Glad I didn't end up paying for a number after all.