I had pretty fatigued legs from clean and presses and step-ups yesterday. They weren't firing very well. It was a slow start to the run, but it picked up the last 3 miles. I ran 1300W to WInchester, to the river trail, and off the trail at Millrace Park. 7:24 pace.
When I got home I rode the spinning bike for another half hour. I kept it pretty easy. I just wanted to keep the blood moving through the legs.
This was a good first week of running. 30 miles plus 3 hours of cross training, which equals about 15 more miles, though I won't count it in my running total. I did three days of lifting, also.
I think my first race will be Murray 5k, though it will mostly be for fun. I don't plan on adding any significant speed work until after that race. I have a little seed of a plan in the back of my mind to possibly aim for CIM as a sea-level marathon. But, I need to make sure I get back to full training safely. It's nice to have even an inkling of a plan, though.
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