Run to win

AM: 

6 mile run with 3 miles MP

another  6 miler 2 hours later at recovery pace 

took a bath in the Chattahochee river felt great afterwards; these bath are so good for my recovery; it gets the juices flowing and cools the core temperature down much faster;  i did not take a ice bath before the Peachtree road race; which was not good i felt too hot early on in the race; it is so hot in Georgia during July that the body cannot cool down at night; at least it feels that way. Ice bath in Georgia during the summer are key!

AM: Easy recovery run.

AM:

Warm up 3:10 miles;  i need a long warm up this time

Speed tr:  400-1600-1200-800-800 

Cool Down 1.3 

Interesting, i cam with symptoms of plantar fascists;  so i warme dup very carefully for 3 miles with strides, leg kicks, slow skipping butt kicks, carioocas,  ...

then speed training and a easy cooldown

symptoms are gone;  a thorough warm up as well as a cool down is obviously key; and also has therapeutic effects in addition to a preventative effect; very happy that symptoms are gone;  i am getting more used to running symptoms and think to know how to handle these ...... 

PM: Bike - 6 miles

AM:

Warm up - 3miles

MP run - 7 miles with 4% incline (2 miles) and 2% (5 miles); wanted to stop the MP run after 2 miles talking about fatigue resistance;doing the uphill part in 8:10 is to fast for me; will do it in 8:20 next time;  2 miles at 8:10 4% incline is draining me too much;  

Cool down - 2 miles 

PM:

Atlanta Beltline run 3 miles

Crosstraining another 4 miles with the bike (4:1) 

AM: Easy Miles

Downtown - Midtown Atlanta and Virginia Highland

With ATC Marathon group; ran with Kathleen and the coaches. First 10 miles at 8.3.  Took it slow at the beginning and then caught up with the pacer.  My machine needs to warm up so i take it easy first hand;  next time i will warm up for 2 miles before the group run; just need to get up earlier.  I am braking in my new Saucony Mirage 3.  AFter about 4 miles i get to know how i run in them.  I was sweating in my feet, weired feeling as i usually dont feel that my feet sweat;  i guess this was the humidity;  The ATC group is big enough and the pacing was good.  I ran in the second fastest group. I am ok with this as this is my first marathon training.  I enjoyed this run. 

Last 4 miles around 10min pace.  

Elevation gain about: 900 

Weather: Humidity 72%;  Temp 72-80;