Training week 7/28-8/3

My weekly mileage (85) was the highest it's been since the Mohican 100 Mile Endurance Run (19:22/4th overall) in June--a race that rendered my left knee pretty badly (but not irreparably) injured and me out for a few weeks. So, it was great to get in some high mileage and quality workouts this week.

Monday
PM: 5 miles on the treadmill with Noah next to me

Tuesday
AM: 8.5 miles
Finished strong with a 6:38 for mile 8 and a 3:20 for the last half mile

Wednesday
AM: 9-mile track workout
I intended to do my normal 3x1600 repeats but--I guess due to the severe humidity of the morning-- began dry-heaving just prior to hitting 800 meters of my last repeat and had to stop for a few seconds to regroup. Even so, this was a pretty solid track workout. I did 2x1600s at 5:43 and 5:40, and then 2x800s at 2:50 and 2:55. I was still feeling queasy during that last 800.
PM: 4 miles on the treadmill
Total miles for day: 13

Thursday
AM: 8.05 miles in South Chagrin Reservation
Checked the BR100 course markings. Once again very humid. Struggled in the end.

Friday
AM: 8.25-mile tempo run
My miles were: 1) 8:33; 2) 6:20; 3) 6:18; 4) 6:21; 5) 6:19; 6) 6:23; 7) 7:17; 8: 7:33; 8.25) 1:54
I ordinarily would have extended the length of my tempo pace to 7 miles but I wanted to be sure I had enough in the tank for Saturday, when I would pace Tim for 31 miles at the Burning River 100.

Saturday
PM: 31 miles at the BR100 as a pacer
Paced Tim Clement for the last 31 miles. Tim finished 1st overall. This was a great experience--one I will always remember. Not only did I learn a lot from an experienced, accomplished ultrarunner, but I also got in a quality long run that will benefit me should I do a possible 50-miler in a few weeks.

Sunday
AM: 11.35 miles in Solon with the Southeast Running Club
Despite only getting about 5 hours of sleep due to the previous night's pacing, I decided to venture into Solon and run the big loop with the club. Not many were there. Overall, I felt decent--not much soreness.

Total miles for week: 85.15

This week I'm shooting for between 65-75 miles with quality track and tempo runs.