[S]he Conquers Who Endures

8-10 miles easy

Chicago lakefront path. 10 miles in 1:33:23, 9:20 min/mi AP. I tried to keep my hr around 74-84% max so it helped to just have my watch show hr not pace. I averaged 81% max hr, and was pretty surprised I wasn't running closer to 9:45s, which is what the effort felt like. My quad hit a level 1 pain early on, then for some reason around mile 4 it felt 100% for the rest of the run. My legs felt shaky towards the end though so I think I lost a bit of strength. I'm very happy I was able to run double digits!

35-45 mins easy with 4-6x100m strides

Run on the treadmill through Washington DC route! 47:18 to run 4.54 mi. Easy pace was 6 mph, then 4 strides were at 8, 9, 9, 9 mph. Quad pain reached a 2. Strides felt fine!

40 mins easy

40 mins on the treadmill running miles 1-4 of the Big Sur course at 6 mph. Avg hr 78% max. Quad reached a pain of 1, the run felt good! 4 miles.

50 mins easy on the bike

15 min w.u. 5-6 x 4 mins @MP effort with 1 min rest. 15 min c.d.

Treadmill in Bethesda, MD at 1% incline. Easy paces were 5.8 mph, MP effort was 6.5 mph. I think I nailed the effort. The MP efforts felt comfortably hard. I felt like I could have done more intervals, so I think I'm coming back! No pain in quad. 6.11 miles in 60 mins.

12 miles out and back on the Boston Marathon course starting at the finish. AP 8:44 min/mi, elevation gain 254 ft. MY QUAD FELT 10000%!!! If anything hurt it was my hammies probably from going out too fast (ran with my group) and because of the elevation change. It was so motivating to run on the course especially as you get closer to heartbreak hill, it's a running party out there with all the runners and water stations. 12 miles on a harder course at a faster pace was easier than 10 miles last week. I'm happy. 1:44:49