Bret

Rest Day

PM - lunchtime on the treadmill - 8.5 miles at 7:20 to 7:30 pace.  Nothing special.  Could not get myself out the door to run this morning and went back to bed after making sure my girls were up and getting ready for school  - their first day for the fall term. Probably got 8 hours of sleep which is about 2 hours more than my average.  Plan to do some miles tonight and will mix in some workouts begining this week instead of just straight aerobic work I have been doing the last few weeks. 

PM - after work - 5.0 miles outside up the Belcher extension and back.  Ran faster than I had planned for an easy run - someone was running on the same route and I was somehow compelled to catch them, pass and sustain a pace that although was not race pace, it was not relaxed either. 

PM - after work - cruise intervals on the treadmill.  2 mile warm up then 6 x 1 mile at threshold pace (6:26) with a 1 min rest and then a 2.5 mile cool down.   First hard workout in a while so it was a bit uncomfortable getting into it.  The pace was right as it was hard but not too hard to be unmanageable.  Had felt pretty ragged this morning and even a bit during the workout, but the effort has left my legs actually feeling better than they had before I start - tired, but a good tired.

AM - 5.5 easy shake-out miles following yesterday evening's workout.  No soreness to speak of. 

PM - lunchtime 7.5 miles outside.  Very unpleasant run particularly toward the end as the heat and humidity seemed to be a bit more oppressive than usual today.

PM - 10.0 miles on the treadmill after work at 7:30 pace.  Got a good 8 hours of rest and the period of recovery from my last run yesterday at noon was more than 24 hours, so I felt really quite rested and good for this entire run. 

PM - lunchtime run around Carillon Office Park - had to keep it shorter than planned because the gym was closing at 1 pm for maintenance work - Ran 5 miles and brought a water bottle with me and drank every 15 mins per something I read online yesterday - when the heat index exceed 100 - it is good to rehydrate that frequently - which I have never tried before in training runs except for long runs.  The  heat index was 102 today - but it was breezey and less humid (75%) - and I did not run that far - so I don't know if that made a difference, but the run was actually good and enjoyable - so I will continue to test that hydration thing out a little more over the next few weeks. 

This was a great workout. On the treadmill - 2 mile warm up; 5 x 6 mins at 6:26 ppm with 1 min rest; 1 hour easy; then 15 mins at 6:26 pace; then 2 mile cool down.