AM - 5 shakeout. threw in some effortless surges the last 2 miles just to loosen up the legs.
AM2 - 4 mile w/u, 8 x 200m flat in 34, 33, 34, 32, 32, 33, 32, 32, mile jog to the hill, 8 x 200m hill in 48, 45, 44, 45, 45, 45, 43, 43. 200m recovery jog back to start after every repeat. CD for 13.
ran this at Sandy because it has some crazy hills(>8% slope on the one i ran). i'm naming this hill after my ex jamajah because it's gonna make a man out of me. being a remote country road it isn't a place to run super fast, and i'm pretty sure the 200m's are actually a few meters long, but i'm happy with it.
PM - 12, fit pace first 4 miles. felt really strong, especially in the first 7. next week i'll probably just do 7 instead of 12 on workout days. one of my best 30-mile days ever!
sotd: alberto balsalm - aphex twin
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