Training Update: Sept. 23-30

Last week I ran 56 miles with two key workouts. Wednesday I did 12 miles on the metro park bike paths broken down into a 2 mile warm up, 2 miles @ half-marathon race effort; 60 seconds rest followed by 5 x 4:00 @ 8K/10K effort with 60 seconds between each rep and a 4 mile cool down. Those reps got to be pretty tough towards the end as some of the rolling hills in the metro park will get to you with such short rest breaks. Saturday I did 14 miles on dirt trails in Mastick Woods. I'm feeling very strong, but also pretty sore so I'll lower the volume and intensity a little this week and hopefully be sharp for my 10K race on Sunday.