AM-It was kind of difficult today to get a good workout in, but thats ok, I had a good time with my boys these last two days. Ian gets on the treadmill next to me and runs for a bit, and then gets off and entertains Aaron for a time. I then rotate with him and it becomes my turn!
12 miles total with 3x2 miles at marathon pace. 85-90% mhr. One recovery mile and then 2 miles progressive to maximum effort with a quarter mile at 5/minute mile pace. .5%-2% varying incline. Worked on form and economy in the mirror while running with knee ups and back kick drills .
PM-Recovery with 8 miles easy jogging and a half mile surge at the end. 60-70% mhr.