Tuesday July 14th 5 Mile Tempo

Split	Time	Distance	Avg Pace
Summary	1:13:53.7	9.01	8:12
1	8:42.9	1.00	8:43
2	8:45.9	1.00	8:46
3	7:30.9	1.00	7:31
4	7:39.4	1.00	7:39
5	7:38.7	1.00	7:39
6	7:44.7	1.00	7:45
7	7:31.5	1.00	7:32
8	8:55.3	1.00	8:55
9	9:21.8	1.00	9:22
10	:02.7	0.01	8:07

Still try to catch up after the short vacation. So far so good.

Weight is lower to 171 lbs in the morning.

Workout from July 13th to 19th. Total 43 Miles.

Monday. 10 Miles Easy
Tuesday. 5 Miles Tempo. Total 9 Miles.
Wednesday. Rest
Thursday. 8 Miles Tempo. Total 12 Miles.
Friday 4 Miles. Hill Running.

Saturday. 12 Miles Easy.
Sunday. Rest

Workout from July 6th -- July 12th. Total 17 miles

Tapering Weeks.
Monday. Rest.
Tuesday. 10 Miles.
Saturday. 7 Miles easy run in LA. Met a few runners on the trail. And followed them a little bit, but they took a rest after only one mile.

20 Miles Long Run -- Last Long Run training for SF Marathon.

Split	Time	Distance	Avg Pace
Summary	2:39:45.9	20.00	7:59
1	8:24.9	1.00	8:25
2	7:51.1	1.00	7:51
3	7:42.1	1.00	7:42
4	8:31.3	1.00	8:31
5	7:35.2	1.00	7:35
6	7:51.4	1.00	7:51
7	7:39.4	1.00	7:39
8	7:42.1	1.00	7:42
9	8:12.4	1.00	8:12
10	7:54.7	1.00	7:55
11	7:45.2	1.00	7:45
12	7:44.6	1.00	7:45
13	7:41.7	1.00	7:42
14	8:50.1	1.00	8:50
15	7:38.0	1.00	7:38
16	7:45.9	1.00	7:46
17	7:50.0	1.00	7:50
18	7:51.5	1.00	7:52
19	8:54.6	1.00	8:54
20	8:17.9	1.00	8:18
21	:01.8	0.00	6:58

6 Miles Tempo. Total of 10 Miles.

Original plan was for 6X1 Mile with Marathon Pace minus 10 seconds.
Since my tempo pace is already more than 10 secs faster than MP.
So I just decided to run tempo run instead. It is better than 6X1m with
0.25m rest jogging in between.

Here are the splits:

Split	Time	Distance	Avg Pace
Summary	1:23:58.4	10.01	8:23
1	9:50.4	1.00	9:50
2	9:03.7	1.00	9:04
3	7:26.1	1.00	7:26
4	7:28.8	1.00	7:29
5	7:24.3	1.00	7:24
6	7:21.7	1.00	7:22
7	7:25.7	1.00	7:26
8	7:18.4	1.00	7:18
9	10:43.9	1.00	10:44
10	9:52.1	1.00	9:52
11	:03.3	0.01	6:36

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.