I am one with the levee and the levee with me

6 recovery. No watch, estimating 7:30 avg.

AM - 12 including 8 x 200m hill sprints. Feeling fatigued/sore in the quads and glutes following Saturday's run, but in a very good way. It was hard to get going on the hill sprints, but I managed to get into a rhythm. The wind was howling today and made what was otherwise a recovery run feel burdensome. 7:39 avg pace.

PM - 5 windy stroller miles with Rylie. Despite the wind we managed a respectable 7:15 avg.

12 easy. 7:32 avg.

Big-ish workout. 3 WU, 10 x 1k @ CV (2:00 rests), 4 x 200m @ mile pace as part of 3 miles back to the house.

Weather was PERFECT. Have to soak it in now while it lasts. Mid-40s with just a very slight cross wind.

3:11, 3:12, 3:10, 3:11, 3:09, 3:09, 3:08, 3:08, 3:09, 3:08

Saturday's long run has really wiped me out. My legs did not want to respond at first, and it took 4 reps before it started to feel good. Reps 5-8 felt easy, and I was thinking "Oh great, I'll really crank it up on the last 2." Then the fatigue caught up with me and "cranking it up" turned into maintaining pace. I felt very much in control, just had the muscle fatigue starting to take over.

This workout has progressed nicely:

Feb 6: 2 miles (6:10 avg), 8 x 1k (3:12 avg), 1 mile (5:55)

Feb 21: 9 x 1k (3:10.6 avg)

Mar 14: 10 x 1k (3:09.5 avg)

All on the levee, all with similar weather. I have one more scheduled in 3 weeks and hope to see similar progress.

Post-run my legs feel.... thrashed. It didn't seem like too intense of a run, but the training is accumulating. Have to be careful and listen to my body moving forward.

PM - 4 shakeout stroller miles w/ Rylie. 7:27 avg.

AM - 12 recovery. 7:35 avg

PM - 4 stroller miles. 7:30 avg.

AM - 8 easy. 7:35 avg.

PM - 4 easy, no watch.

Big workout / long run.

3.5 miles WU; 2 x 3200m (400m jog rest); 7 miles in 7:07 avg; 2 x 3200m (400m jog rest), 1 mile CD.

It was very warm and humid this morning. Good prep for my possible marathon conditions, I suppose, but I about melted out there. Started at 66F air / 65F dew point and finished at 75F air / 68F dew point by the end.

10:27 (5:13.x/5:13.x)

10:27 (5:12/5:15)

7 miles @ 7:07 avg

10:24 (5:14/5:10)

10:29 (5:14/5:15)

This one is structured so the last 2 reps are at miles 16-19 of the run. I didn't mean to hit 5:10, but the math in my brain got fuzzy and I thought I was barely holding 5:15 pace. It about fried me for the last rep. I don't go to the well in many workouts, but the last 1600m had me dipping in just a little. I'm okay with doing that every now and then.

Also just noticed this is a weekly mileage PR. Previous best of 100.2.