My "big July" continued this week, with 100.2 miles. That makes 268 miles in the last 20 days. Looking back, it's been 40 days since I took a day off. Last week's combination of high mileage (95), fast running (speedwork and tempo miles) and hills was hurting my achilles, so this week I dropped all the hills and most of the fast running. The result was a relatively easy, pain free week, with 100 miles, most of which were just around 8 minute pace.
M - 2 recovery runs: 7m and 6m
T - 5m - skipped the tempo running this week
W - 10m, skipped the PM run
T - 15m early in the morning and then 10m in the evening
F - 7m (skipped my speedwork), skipped the PM run
S - 12m in the morning and 5.5m in the afternoon
S - 22m at 7:52 pace
Next week should be similar, although I'll try not to backload the last 4 days so much - this week was 28m in 3 (9m/day) and then 72m in the last 4 days (18m/day). I'm planning for mid 90's. July total should come in over 400 miles, which is definitely my biggest month. Achilles, knee, feet are all OK with nothing that isn't manageable. The sports hernia/groin injury is still there, but this week was better than last, so I'm thinking that the speedwork is what is causing the problems. I'm going to see how I feel after a full month of heavy miles and decide on the plan at the the end of July.
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