Workout from June 29th to July 5th -- Total 56 miles

Monday. Biking for 14 Miles

Tuesday. 6X800m workout. Total 8 Miles.

Wednesday. Rest

Thursday. 6 Mile Tempo. Total 10 Miles.

Friday. 6 Miles Easy run. Then bike for 10 miles.

Saturday: 11 Miles.

Sunday: 20 Miles with pace of 8:00.

Long Run 22 Miles Sunday June 28th, 2015

I just tried to have a mock race today. Ate a gel 10 minutes
before the run. Then started slowly for 2 miles. Then continue
for another 4 miles. Ate another gel, drank water and one salt
tablet at the mile 6. Ran a big loop, and ate another gel, drank water
& one more salt tablet at mile 12. Did not stop the watch on both
stops.

Felt a little bit tired on another loop. And stopped at the end of
mile 19. I think I might stop for about 30 to 40 seconds. Then
finish the rest of run at the pace of 8. Not sure whether I can
run faster if during the race. But this is indeed a good run.
Splits are the following:

Split	Time	Distance	Avg Pace
Summary	2:54:34.1	22.01	7:56
1	8:17.2	1.00	8:17
2	7:57.0	1.00	7:57
3	8:00.0	1.00	8:00
4	7:58.9	1.00	7:59
5	7:45.7	1.00	7:46
6	7:58.3	1.00	7:58
7	8:09.7	1.00	8:10
8	7:49.2	1.00	7:49
9	7:48.9	1.00	7:49
10	7:41.5	1.00	7:42
11	7:37.4	1.00	7:37
12	8:04.0	1.00	8:04
13	7:53.4	1.00	7:53
14	7:48.6	1.00	7:49
15	7:51.3	1.00	7:51
16	7:47.4	1.00	7:47
17	7:44.1	1.00	7:44
18	7:58.7	1.00	7:59
19	8:31.6	1.00	8:32
20	7:51.4	1.00	7:51
21	7:59.7	1.00	8:00
22	7:58.0	1.00	7:58
23	:02.1	0.01	6:04

I will run 18 or 20 miles next weekend. That will be my last 

long run before the San Francisco Marathon.

Workout from June 22nd to June 28th -- Total 61 miles

Monday 8 Miles
Tuesday 2X3 Miles. Total 11 Miles

Split	Time	Distance	Avg Pace
Summary	1:32:10.8	11.53	8:00
1	8:57.1	1.00	8:57
2	8:31.3	1.00	8:31
3	7:21.3	1.00	7:21
4	7:19.9	1.00	7:20
5	7:30.8	1.00	7:31
6	7:58.6	1.00	7:59
7	7:09.0	1.00	7:09
8	7:14.3	1.00	7:14
9	7:19.0	1.00	7:19
10	9:21.4	1.00	9:21
11	8:52.9	1.00	8:53
12	4:35.2	0.53	8:36

Wednesday.

Thursday. 8 Mile Tempo with 2 miles warm up and 2 miles Cool Down. Had a very good run.

Split	Time	Distance	Avg Pace
Summary	1:36:56.2	11.94	8:07
1	9:22.0	1.00	9:22
2	8:58.1	1.00	8:58
3	7:26.1	1.00	7:26
4	7:11.7	1.00	7:12
5	7:25.2	1.00	7:25
6	7:26.0	1.00	7:26
7	7:26.4	1.00	7:26
8	7:26.0	1.00	7:26
9	7:28.7	1.00	7:29
10	7:12.0	1.00	7:12
11	10:14.6	1.00	10:15
12	9:19.4	0.94	9:55

Friday 6 Miles easy. Plus 8 Miles Biking.

Saturday 10 Miles.

Split	Time	Distance	Avg Pace
Summary	1:20:51.3	10.01	8:05
1	8:33.1	1.00	8:33
2	8:03.5	1.00	8:04
3	8:26.3	1.00	8:26
4	8:27.2	1.00	8:27
5	7:42.9	1.00	7:43
6	7:55.8	1.00	7:56
7	8:02.2	1.00	8:02
8	8:02.0	1.00	8:02
9	7:59.0	1.00	7:59
10	7:37.2	1.00	7:37
11	:02.2	0.01	4:50

Sunday 22 Miles. See the separate blog. Looking strong.