Run: 7h 18m (54.0 miles) | Cross Train: 0h 00m | Gym: 0h 00m
Fifty-four miles this week and another solid chunk of marathon-specific work.
Thursday brought the main benchmark: an eight-mile tempo averaging 6:41/mile. With the warm-up and cool-down around it, the full session came to just over 11 miles.
The weekend has again used the Hansons-style cumulative approach rather than one giant long run: about 10 miles on Saturday and 12 on Sunday, both in the mid-7:30s per mile. Sunday’s average heart rate of 148 reflects the accumulated work in the legs.
The fitness is being built through repeated good weeks rather than one spectacular session.
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