Dallen

8 easy miles. I was hoping to do a long run, but I wasn't feeling up to it after yesterday's race, and I didn't really have time. It is Mother's day after all.

10 miles on the treadmill due to several inches of rain in the past day. Gradually increased pace to 6:40. Averaged about 7:05.

10 easy miles at lunchtime.

10 more miles in the evening with 2x1 mile. 1st one in 5:15 with slight tailwind, going back was 5:28. I hate mile repeats They hurt.

AM: 10 easy miles. Most of this on a trail which was occasionally below the level of the Potomac River. For some reason I kept running through it or through the brush rather than just turning around. I am stubborn.

PM: 10 more miles. I really wasn't feeling up to doing this run, but I forced myself out of the door and felt really good by the end of the run.

AM: 10 easy mile to work.

PM: 10 miles home with a 4 mile tempo run. Actually 4.02 in 22:48. I hit 5K in 17:37, 10 seconds faster than my race on Saturday. Same course that Garmin had me at 5:50 pace over 3 miles 2 weeks ago. Hopefully this is improvement from the recent mileage increase and not just Garmin measurement error.

I did say last week that I felt I was doing 5:40 equivalent, but the bridges and hills were dropping the average pace. Say thin for this week, but my pace was dropping from 5:30.

Either way, not a bad effort for a run at the end of 60 miles in 3 days.

Half on treadmill, half on roads.