Met my group at Tom Watson Park for some intervals around Boulder Res. 20 min warm up, stretching, strides 6X45second quick stride hills (5:15-5:40 pace, started off slower and got faster as I warmed up) 2.5 minutes easy 10 minutes at controlled tempo pace (6:00 pace) 3 minutes easy 3X3 minutes at 10k effort (6:17 pace; first one was uphill and I'm starting to overheat in the sun after the 10 minute tempo, 5:36 pace back down the hill, 5:53 pace on pretty flat mild uphill on the last one) As soon as the intervals were over we were all super hot and the reservoir was right there calling our names so we jogged on over and took a swim. Everyone had their shoes off and was at least waist deep in the lake, most of us fully submerged which felt SOOO nice. Then we did a 12 minute cool down which felt great with the slight breeze and wet running clothes. When I got back to my car I drank my 24 oz water bottle within seconds. I also stopped at a gas station on the drive home to get another 30 oz of liquid. Nothing like a good quench after a hot run. This run concludes my first 70 mile week ever! I have to admit that 70 miles did make me feel a bit more tired throughout the week but luckily I was able to sneak in a few naps and get pretty good sleep at night, which helped a lot. My left achilles is feeling better than it has in weeks and my right shin was a little tight earlier in the week but after pushing it out every day and trying to loosen up that calf, its actually feeling quite a bit better too. I'm very pleased with how well it has responded to self massage and daily icing. | 