Danish Beers

I have a really good friend who married a girl from Denmark.  On their last trip up there he was kind enough to round up a few Danish beers for me and wanted me to try them.  I was impressed with a couple of these and not so much with the rest.  From what I can tell though Denmark has a pretty varied brewing culture with lots of small breweries producing obscure brews and a few big breweries producing some in mass quanties, almost makes me wish we had taken a trip up there.  Oh well, here is what I thought of the beers that I did get.

Fynsk Forar Hydleblomst Ale -  This appears to be a summer ale from Denmark. The label proudly proclaims it as a European Beer Star 2008 Tasting Gold Award winner.  It pours a cloudy straw yellow with some hints of orange.  The head is slightly off white and disappeared quickly.  The aroma is spicy citrus, somewhat reminiscent of a wheat beer.  The taste is sweet and caramelly with hints of fruits.  A little bit of hops comes in at the crisp finish.  This would be a great beer for drinking after mowing the yard on a hot summer day.  It came in a .5L bottle and at only 5.0% alcohol is something that can sipped on for awhile, definitely deserving of it's Gold Award, if only I had another one .

Vestfyen Willemoes Ale - This is a dark brown ale from Denmark.  It pours a dark brown with hints of red throughout the body.  The head was beige in color and very thin, dissolving rapidly with just some lacing on the sides of the glass.   The aroma is sweet and rich.  The taste is of well roasted malted caramel with hints of brown sugary sweetness.  Not much hops bitterness in this one.   The strength of the roasted malts is pretty overwhelming.

Ceres Bering Bryg -   This beer is supposedly from the Royal Brewery of Denmark.  Some reviews I've read called it a sweet stout, sounds good to me.  This beer pours a very dark chocolate with some hints of red throughout the body.  The head was thin to nonexsistent.  The aroma is very sweet.  That sweetness hits you in the face immediately, giving this beer an almost liqueur like taste.  The finish is wet and crisp with some alcohol overtones.  Wow this beer is really really sweet.  At times I almost thought I was sipping a spiced rum and coke.  In fact the sweetness was almost overbearing and ended up dumping this beer after a few drinks.  Alcohol abuse I know but I really couldn't take it anymore.

Wilbroe Argangsol 2011 - This beer is brewed by the Carlsberg brewery in Denmark.  I've seen it described as a malt liquer on some beer rating sites but Carlsberg calls it Pilsner.  I'm not sure it's a Pilsner but I don't think it's a malt liquer.  To begin with this beer has 10.6% alcohol by volume, so it packs a little bit of a punch.  It pours a clear copper red with a very thin head that dissolves almost immediately with some very fine lacing on the sides of the glass.  The aroma is very sweet.  That carries over into the taste which is sweet caramally malts, almsot reminiscent of a Marzen.  The finish though is where you find the alcohol and it lingers and lingers, although not overbearing.  A pretty interesting beer that you can only drink a little bit of.

Kulmbacher - Kapuziner Weiss Biers

Kapuziner Brauerei is the wheat beer or weissbier producing subsidary of Kulmbacher Brauerei.  I've tried all of the other Kulmbacher beers but haven't tried any of the Kapuziner imprint.  Here is what I thought:

Kapuziner Weissbier - This beer pours a cloudy orange with a very generous head that crested the rim of the glass but held it's shape.  The head gradually dissolves, leaving lots of lacing on the sides.  Cloves, spices and fruits dominate the aroma.  The first taste is one of cloves and hints of bananas and orange.  The finish is crisp and clean with a fruity after taste.  A pretty decent weissbier.

Kapuziner Weissbier Dunkel - A dark chocolately brown with a generous beige head that hung around for awhile.  The aroma is of roasted wheat and slightly smoky.  The taste is cloves and bananas and the finish is crisp and clean. Not my favorite dunkel wiesse but not bad either.

Kapuziner Winter Weissbier - This beer pours a dark cloudy orangish brown with a generous beige head that dissolves down to about a finger width.  The aroma is spices and cloves.  The taste is citrus and bananas.  The finish is crisp and clean with hints of spices lingering.  An interesting winter wheat.

Kapuziner Kristall Weisse - This beer pours a clear dark amber with slightly off white head that dissolves quickly leaving lots of lacing on the sides of the glass.  Aroma is cloves and fruits...oranges and bananas?  The taste is more of the same cloves and citrus.  The finish is light and very crisp.  This one was my probably my favorite Kapuziner.

Athens Classic Marathon Recap

Well I've had a few days to reflect on the Athens Classic Marathon and during that time the screaming in my quads has subsided and I think I can look back with a slightly clearer head.  Here's the recap.

On the morning of race day, me and the two other guys that were running the marathon got up around 4 am and had a light breakfast and a couple of cups of coffee to wake up.  We then made the 15 minute walk to the pick up point where the busses would take us to the start point at Marathon Stadium.  After about a 40 minute drive we arrived at Marathon.  The first thing that we noticed was the light drizzle that was being blown sideways by the gale force winds.  Great this is going to be fun.

We grabbed plastic bags from the volunteers to keep us dry and we quickly found shelter under the stands of the stadium.  While we waited for the 8:30 bag drop, we stretched, tried to stay loose and debated how much clothes we wanted to wear.  I'd purposely left my tights back in Germany, thinking it wouldn't be too bad, but I did have a have a long sleeve technical shirt and a long sleeve half zip outer shirt, my warm up pants are way to baggy for me to run in so I knew it was going to just be shorts for me.

Here's a picture of some of the other runners from Vilseck, two
of them were my neighbors and the others where from my old
Squadron in 2 CR.

Just before bag drop time I went to the porta john for that last minute download and that's where things started to get interesting.  As I was trying to get all of my layers off/down my gel bottle fell off my race belt and plop! Right into the blue water of the porta john. Great.  There was only going to be one gel station on the route and I'd wanted to make sure I didn't have to rely on it.  Now I was going to have to ration my gel and pick up more than one packet at the only gel point at around mile 15/16.
I dropped my bag having made the decision to run in the long sleeve shirt and the half zip.  We then ran into/met up with several other runners from the Vilseck/Graf area.  All told there were probably 13-15 runners from the area there for the race.  There were blocks that the runners had to go into to start and then it would be a rolling start.  Blocks were determined by your finish time from your last marathon.  This is where we all got split up as we headed to our specific blocks.

9 am start time.  The gun went off and everyone takes off.  I was in Block 4 and I finally crossed the start line at about 9:05.  I weaved through the crowd trying to find my stride, which I finally hit when I got on the sidewalk and started to pass everyone.  The first 10k is basically a gentle downhill slope.  We looped around the the tomb of the Greek Soldiers who died at the Battle of Marathon and then we started a gentle up hill climb. 

At the 10k mark I was feeling good running at a avg 8:30 pace which is a little faster than I wanted to be but I was comfortable.  The weather had started to clear and I was starting to think I had overdressed and having some thoughts about finishing under 4 hours.

At the half way point is about where things started to go to hell.  The weather had gotten worse again with wind gusts of 20-30 mph with a continuous light drizzle and the temp seemed to be dropping.  I had started fighting some calf cramps around mile 12 but I had stopped and stretched and seemed to be working through them pretty well.  I crossed the halfway marker just under 2 hours, still on pace for a sub 4 hour.  Little did I know what was about to hit me.

According to International Association of Athletics Federations the Athen's Classic Marathon includes the toughest mid race climb in any major marathon. Here are the charts from my Garmin.

First 13 miles, not bad. Mile 14 to mile 20, this sucks.  Mile 20 to the finish, it's all downhill!

The climb from the 6 mile mark to the halfway point isn't too bad.  It's the almost 900ft in elevation change from mile 12 to mile 19.5 that really kills you.  If you don't think that's too bad check out the grades below.

The grade chart demonstrates that many of those uphills are actually short .25-.5 mile grades of almost 10% or greater in some cases followed by an equally short steep downhill.  Those short ascents and descents played hell with my quads and it was right around the 20% grade at mile 17 where everything fell apart.

At mile 17 I stopped to stretch my calves again and all of a sudden it wasn't just my calves, it was my quads, my hamstring, AND my groin.  Basically my whole left leg was a taken over by muscle spasms and cramps.  In all of my athletic endevours I have never felt anything quite like it.  I was leaning against the metal guardrail in the median and pounding on it in pain, thinking that I was going to end up at the medic station waiting on the Sag Wagon bus to take me to the finish.  The cramps gradually subsided though and I decided I would walk until I felt like I could shuffle/run again. 

Statue of Pheidippides along side the route.  He died after
running from Marathon to Athens to give news of a Athenian
victory.

At around mile 19 I actually saw 3 busses full of people who had called it a day and at that point I was cold, wet, miserable and the wind was whipping pretty bad and it took all of my intestinal fortitude to not call it a day.  But as I've said before I'm too damn stubborn (or dumb depending on how you look at it) to quit so I kept driving on, besides in only a mile it would become all downhill too the finish line.

Can you tell I'm struggling here?

I made it to the downhill portion and I managed to pick up the pace to a shuffle/slow run and I was actually able to hold it all the way to the finish.
I have never been so happy to see a finish line in my life.  I picked up the pace as I headed into the stadium but had to shut it down again as my legs started cramping again, although I did cross the finish line at slow run.  I was very disappointed with my 4:59:48 finish but considering the course and weather I'll take it.

A view of the finish area at Panathinaikon Stadium
from across the street a couple of days prior to the race

This was a well run race event with over 8500 runners for the marathon.  It is an IAAF Gold Label Race so it's well supported.  The course is completely closed from Marathon all the way into the Athens' City Center.  Aid stations were well stocked with water, although it was in bottles and not cups, with alternating stations having sports drinks and bananas.  The race expo had lots of cool gear and exhibits with several booths from marathons across Europe.  I was disappointed in the photography of the event.  The photographers, and there were a lot, only managed to capture photos of me crossing the finish line from a distance and at the edge of the shot, even though there were plenty of photographers at ground level and at other points throughout the course.  Oh well.

This was a fun race and if the weather had been different I think I would have had a better experience.  Average temps in Athens during November are in the mid 60's, it was in the high 40's low 50's on race day.  The sheer history of the event makes it worth doing.  I'd recommend though that this not be someone's first marathon and that they train for hills (something I really didn't do) and that you really pace yourself to the half way point (something I also didn't do) because that's where this race will get you.

I really need to wash the taste of this race out of my mouth.  I'm thinking but Shantel and I have both agreed that races between October and May are not good because of the unpredicatability of the weather.  With that said, there is the Olathe Chamber of Commerce Oz Marathon next April 21st.  That's almost May, right?

Athen's Classic Marathon

Well  I should be getting started in the Athen's Classic Marathon right about now.  I'm looking to run a sub 4 hour race and hopefully I'm pretty close to a 3:45 but we'll see.  Take a look at the elevation chart and you'll see my concerns.

Downhill for the first 6 miles and then it's uphill for the next 14 until you cruise the last 6 miles downhill to the finish line.  Sounds easy right?  Well that uphill will be tough on my quads and normally I would stride out the downhills but after 20 miles I'll be lucky to be doing more than shuffling which will then be even worse on the quads and knees.  Sounds like a good time doesn't it.

With all of that said here's the actual run course from Marathon into downtown Athens.  Hopefully we avoid any protesters!

26.2 miles of pure fun



Marathon Training

Last week was a good week.  I really enjoy tapering down leading up to a Marathon or long distance triathalon.

This week is more of the same.  A mile of strides on Tuesday a short run with strides on Thursday and a two mile jog on Saturday, all in an effort to keep the legs loose.  Since we are traveling all day Thursday I don't I get that run in and we'll be doing some walking and sight seeing on Friday and Saturday so we'll see if I get the run in on Saturday.  I bet I get something in since one of the guys we are going with is a super fitness guy so he'll probably have me and the other marathoner out early every morning for one of his "light" workouts.

Week	M	T	W	T	F	S	S	Total
16	Rest	4x400 SI	Rest	3 miles 6x100 S	Rest	2-mile jog	Marathon

Special Beer Review - Schloderer Brau

This week's brewery is a local one from Amberg.  We've gone there a couple of times to eat and the food is really good as is the beer.  With a combination like that you can't go wrong!  Here's a more detailed recap of the beer. 

Schloderer Schlodi Kult - This is the helles beer from Schloderer Brau.  It's a little different in that it comes in a .33L bottle instead of the standard .5L bottle.  It pours a darker amber/gold with a very thin head that disappeared quickly leaving some lacing on the sides.  The aroma is hoppy and reminds me of fresh cut grass, not something that normally comes out in a helles.  The taste is more hoppy than other helles I've tried and the finish lingers a little bit.  

Schloderer Weizen - The wheat beer from Schloderer Brau. The body color is a cloudy amber gold. The head was minimal compared to some weizen I've had, but still frothy and generous leaving light lacing on the sides. The aroma is cloves and fruit. The taste is an explosion of cloves and apples. Really good. This is one of my favorite weizens.

  

Schloderer Dunkel- As the name suggests, this is the Dunkel from Schloderl Brau. It pours a a very dark coffee with a beige head. The head lingers and leaves light lacing even after it disappears. The aroma is chocolaty sweet from the roasted malts and that carries over into the taste. The finish is clean with no hoppy bitterness or after taste. Not a bad dunkel.  

Special Beer Review - Pax Brau

Pax Brau is a small craft brewery in Oberelsbach, Germany just north and west of Bamberg.  The name means Peace Brewery and one of their slogans is beat swords into beer spigots.  That's an interesting take.They claim to use all organic ingredients and to only brew small batches.  They had a salesman at the local bazaar put on by MWR so I just "had" to pick up a couple of bottles.  I like the fact that they came in 1 liter bottles.

Pax Brau Vollbier - This is supposed to be a helles that's brewed in accordance with the Bavarian Beer Purity Law of 1516.  That's a little bit of a stretch since the basic premise is that a beer can only have three ingredients: water, barley malt, and hops and the ingredient list on the bottle lists water, barley malt, hops, and wheat .  Wheat wasn't technically allowed until the German Provisional Beer law of 1993.  More than likely this a marketing ploy designed to get someone to buy the beer without reading the ingredient list.  To heck with the technicalities on to the beer.

This beer poured a reddish amber with a generous beige head that lasted a while and left lots of lacing on the side of the glass.  The aroma is slightly smoky.  The smoke theme carries over into the taste where the normal balance of the helles is obscured by the smoky flavor.  Evidently the hops had had a little smoke added to it and in the case of this batch probably more than a little smoke.  The finish is slightly sweet and semi dry with the smoke continuing in the aftertaste.  Not a bad beer and it would go great with one of my smoked briskets or turkeys. 

The guy who sold me the beer at the local bazaar told me it was not like the Bamberg beers when I mentioned the smoke and the Bamberg beers I've had.  He claimed there was just a touch of smoke.  I'd have to disagree, I've had smokier beers from Bamberg but I've also had some that had about the same or less hints of smoke.  The ingredients are listed as bio or organic, so interesting.  I did like it and wish I would of picked more than one bottle.  Oh well.

Pax Brau Weizen - OK the picture doesn't do the beer justice.  I originally opened the bottle a couple of days ago, drank a glass and then sealed it back up.  Even though it "popped" when I flipped the lid it was a little flat tonight.  Anyway when fresh it pours a light golden amber with a slightly off white head.  The aroma is sweet smelling fresh cut grass with lots of clove.  The taste is lots of clove with hints of other spices..cinnamon maybe?  Also maybe a little like bubblegum?  It was really good fresh and not half bad flat.  The finish is crisp.  I would call this a really good craft weizen.

Marathon Training

Week	M	T	W	T	F	S	S	Total
15	Rest	2 miles GP 4 miles T	3 miles 6x100 S	1-hour run, including 6x400 SI	Rest	Rest	1-hour run	27–29 miles

Special Beer Review - Paulaner Brau

This weeks brewery beer review is from Paulaner Brewery.  One of the the Big Six from Munich.  I will admit that when I first moved to Germany I purposely avoided Paulaner because it was a name I was familiar with from the States.  That was a mistake and as I get ready to move back I'm damn glad that I should be able to find some Paulaner.  If you have a auto web translator their website is one of the more amusing ones I've been too.  If not their international site isn't bad either.  Bottom line though here is what I thought of the beer.

Paulaner Original Munchner Hell - The Helles from Paulaner.  I original had this beer when I first got to Germany and my review is here.  I'm still obviously not a pro at beer reviews but I've come a long way.  Here are my current thoughts.  this beer pours a clear yellow with hints of amber/red.  A generous head starts thin and dissolves quickly leaving small amounts of lacing on the sides.  The aroma is of malts and hints of fresh baked bread.  The taste is fine balance between hops and malts with the malts wining in the end.  The finish is wet and crisp.  The verdict is still the same, a fine example of the Munchner Helles and I'm glad that I should be able to find this beer when I get back to the states.

Paulaner Premium Pils - This pils pours a yellow-gold with a thin head that dissolved rapidly but leaves prominent lacing on the sides.  The aroma is hops and spices and that carries over into the taste.  The taste is spicy hops....not bitter, but tasty.  The finish has a touch of bitterness but it's almost not enough to notice.  A good example of a German Pils.

Paulaner Original Munchner Urtyp - According to the German Beer Institute a Urtyp Helles is beer where the brewery tries to emphasize the authenticity of its beverage (ur means "original" and urtyp means "original type").  This beer pours a clear amber gold with a generous head that slowly dissolves leaving small amounts of lacing on the sides.  The aroma is a sweet malts and that carrys over into the taste which is competing balance between the hops and malts with the malts ultimately dominating.  The finish is crisp and slightly dry, making you want another drink.  This not just one of my favorite Paulaner's it's one of my favorite beers period.

Paulaner Original Munchner Dunkel - The dunkel beer from Paulaner.  It pours a dark brownish amber almost like a cola.  The head is beige colored and foams up well just cresting the top of the glass without going over and leaving lots of lacing on the sides.  The aroma is of coffee, chocolate and sweet.  The taste is sweet, well roasted malts with the hints of coffee and chocolate.  The finish is slightly dry.  Not my favorite dunkel but it's drinkable and definitely not a bad example of the type.

Paulaner Hefe-Weissbier Naturtrub - The regular Hefewiezen from Paulaner.  This beer pours a brilliant straw gold with a generous slightly golden head.  The body is too cloudy to see the carbonation bubbles that keep the head alive for quite awhile.  The aroma is cloves and bread.  The taste is more cloves with just a hint of bananas.  The finish is crisp and wet, and just makes you want to have a follow up drink.  A fine example of Bavarian hefewiezen.

Paulaner Hefe-Weissbier Dunkel - This beer pours a cloudy dark copper amber with a generous beige head that is plenty foamy and dissolves really slowly.  The aroma is of spices and bread.  The taste is bananas, spices (cloves?) and slightly toasted bread.  Interesting.  The finish is crisp and wet.  Pretty tasty.  Since we couldn't get into the beer tents during Oktoberfest this was the beer I was drinking that day.  For an interesting twist on the radler or shandy concept take a 50/50 mix of this and a lemon soda.  Germans call it Russ.  I'm almost tempted to think I like a Russ more than I do a Radler. 

Paulaner Weissbier Kristallklar - The filtered wheat beer from Paulaner.  This one pours a clear golden yellow with a frothy head that quickly disappeared but was fead from a constant flow of tiny bubbles from the center of the glass.  The aroma is spicy banana cloves.  The taste is bananas and cloves as well.  The finish is very crisp and tart, but not really dry or not really wet.  A very refreshing beer and probably one that goes down well on a hot day in the middle of summer.

Paulaner Oktoberfest beer - This beer came with a 1 liter glass mug to go with it. I mean how could I pass that up. A liter beer and a mug all for 1 Euro. Here's what I thought of it. This beer pours with a dark coppery tint and nice fluffy head that lasts about 5 minutes. In essence it looks exactly like all of the pictures of the beers that those well endowed barmaids are serving to all of the revelers in Munich during Oktoberfest. The aroma is fine balance between hops and fresh cut grass and the flavor is just as balanced with a slightly sweet malty hint of hops and a semi dry finish. Most definitely a very drinkable beer. 

Paulaner Salvator - A meal in a bottle, this dopplebock also packs a punch at 7.9% alcohol by volume.  It's Paulaner's take on the Catholic monks liquid diet for Lent.  It pours a bright coppery red with in my pouring a very limited head.  The aroma is slightly fruity and sweet.  The initial taste is fruity, dissolving into chocolaty, roasted malts.  The finish is dry with just a little more than a hint of the alcoholic punch that it will hit you with.  Not a bad substitute for a meal, but I'm not sure I can handle more than one at a time.

As I've stated before you can't beat a free steinkrug with a rack of beer.  It's even cooler when the handle is a carabiner that you can attach to backpack!  Actually it's not as comfortable as a normal handle, but it's still cool.

Marathon Training

I've been pretty bad posting the week's workout.  I'm going to have to go back and at least post the plan.  As for following the plan the last couple of weeks.  I've been spot on except for the long runs on weekends.  With some of our last trips around Europe and just my desire in general I don't think I'm where I need to be.  Don't get me wrong I think if I had to run a Half Marathon this week, I'd crush my PR, but the max miles I've been doing is hovering right around the 16-17 mile mark when I probably should have been doing 18-20 miles.  Oh well, that probably just means that I won't hit the 3:45 like I'd like but I'll still be able to finish and finish strong and respectable and that's the bottom line.

Here is this weeks workout.  Turning over in my mind that I should do the 20 miles that I bailed on today, I only did 16 of it.  We'll see how I'm feeling next Sunday.

Week	M	T	W	T	F	S	S	Total
14	Rest	3x1 mile C 3x 800 SI	3 miles 6x100 S	75-minute run, including 6:00–8:00 TUT	Rest	4 miles	13 miles	45 miles

Special Beer Review - Klosterbrauerei Scheyern

New Old Brewery Alert!  I have seen hundreds of brew brands since I've been in Germany, many of which you have read or will eventually read about here.  Klosterbrauerei Scheyern is one that I haven't heard of or can recall seeing in any of the getrankemarkts that I frequent.  That's interesting since their website lists them as the third oldest brewery in Germany (Behind the two who argue about who is the oldest Weihenstephan and Weltenburger).

There have been two coincidences that have caused me to start reviewing their beer, one a friend brought me a bottle of their Helles, and two I went to a local Getrankemarkt and found their beer there with a free steinkrug attached the rack.  I just had to buy a rack and pick up a bottle of the other varieties that were there.  It looks like they have a line that's only available in the local area and a line available nationally, this is the only line I can get without going to the brewery.  I'm just guessing, but it looks like they are trying to expand their distribution across the rest of Germany.

Kloster Scheyern Kloster ~ Weisse Hell - This beer pours a cloudy dark honey color.  A generous head slowly dissolves but leaves some white froth that clings to the sides.  An aroma of citrus with some hints of fresh cut hay fills the air.  The taste is light, and crsip with hints of citrus and spices.  Spices dominate the clean wet finish.  A fine Weisse Hell.   

Kloster Scheyern Kloster Weisse Dunkel - This dark wheat beer pours a dark chocolatly brown with small hints of amber.  The head was a thin off white/beige that quickly disappeared.  I think I smell cloves and bananas in the aroma.  The taste has hints of chocolate but no one other flavor seems to dominate or jump out at me, the traditional flavors of a weisse are all there just muted and blended almost to a perfection.  Quite tasty, the finish is crisp and wet and lends itself to another sip.  This beer is just a little bit different, but in this case different is good.

Kloster Scheyern Kloster - Export Dunkel - The regular Dunkel.  Since I liked the Dunkel Weisse so much and I've kind of been on a Dunkel kick lately, I had high hopes for this one.  It pours s a dark chocolately brown with hints of reddish amber and a generous beige head that slowly dissolved leaving generous lacing on the sides of the glass.  The aroma is sweet malt and that carries over into the flavor a chocolately, caramelly sweet malt with maybe some hints of coffee. The finish was wet and lingering but not bitter.  Maybe a little different than your standard Dunkel but with me different is good.  My high hopes were satisfied and I'm glad I bought a rack of this one.  Everyone I shared it with also agreed that it was pretty good.

Kloster Scheyern Kloster ~ Gold Hell - The helles beer from Kloster Scheyeren, it pours a brillant clear straw yellow with hints of darker gold.  The head is generous and frothy and crested the top of the glass but didn't overflow dissolving slowly while leaving decent lacing on the sides.  The aroma is malty and bready.  That theme carries over into the taste where sweet malts dominate, leading to a wet finish with just hints of the 5.4% alcohol by volume coming through.  Not quite your typical helles but not quite typical seems to be the norm for this kloster brau.

You can't beat it when you get a free steinkrug with the rack.  Yeah!!!!

I really wish this brewery was closer, that way I could get some of their more local offerings.  After a while some of these German beers start tasting the same.  The beers from Kloster Scheyeren were a welcome change of pace, all of them just slightly different then what you typically expect from their style.

Marathon Training

I'm back dating some posts.  Here is what the training plan was for Week 13.

Week	M	T	W	T	F	S	S	Total
13	Rest	3x1 mile C 3x800 SI	3 miles 6x100 S	75-minute run, including 6:00–8:00 TUT	Rest	4 miles	20 miles	46 miles