Penny

18 miles at 8:24 avg pace, with mile 16 at MP (7:19). I was going to do the last two more miles up tempo, but couldn't. The entire run was brutal; 82 degrees and about 85% humidity.

I had to stop so many times, so my overall time (with stops) probably would have been much longer. Hoping that its "time on your feet" that counts in these long runs, as both ones I've done this cycle have been awful!

Easy miles at 8:17

Easy miles at 8:09 pace. Ran along the Schuylkill trail in Philadelphia. Beautiful weather... last few miles I was dipping into the mid-7s pace wise, with the wind at my back and low humidity + 65 degree weather.... ahhhhhhhh, I remember what its like to enjoy running hahaha.

Last "threshold" workout before Philly Half RnR. Workout was 6x1 mile repeats at HM pace, with 3:30 mins jog recoveries (I found that doing "distance" recoveries only encourages me to move slower and/or walk, whereas I jog at a reasonable clip for time intervals)

Splits: 6:48; 6:38; 6:45; 6:34; 6:37; 6:34. Recoveries were all between 8:35-9:00 pace.

I have never, ever run this fast. Probably the best HM workout I've ever done; even best workout, period. I have no idea where this speed came from. It was a morning run, so usually my legs are a bit slow to wake up. I also ran on an empty stomach; only coffee before hand.

Here is what I can surmise: (1) lots of carbs last night (I ate ALL the foods! An entire large bag of pop chips, reese's peanut butter cups, a small bag of tortilla chips and an energy bar in addition to my dinner - hungry girl, haha!); (2) weather was perfect here in Philly (here for work); about 65 degrees, and light breeze, low humidity; (3) had enough sleep; (5) perhaps I had this fitness for a while now, and Ive been battling some reasonably tough weather lately. But I honestly think I am just eating appropriately (albeit not terribly healthily last night) with enough calories in a way that I haven't been doing in previous training cycles. Im certain that has made the biggest difference.

Whatever it was, I really can't get over it. Part of me is wondering if somehow my garmin was wrong. Every time I tried to dial the pace back, I fell back into the comfortably hard LT pace feeling that I'm used to, and these are the paces that came out; i.e. I wasn't pushing it. By the end I was definitely fatigued, but not ridiculously so.

Anyway, it has given me confidence for a strong HM next week. Lets hope the weather is good!

40 mins elliptical in the hotel gym. I was really surprised at how good my legs feel after yesterday's session, and was going to do a few shakeout miles. But added to my run tomorrow, I would've been running 60 miles this week - which would be my highest mileage ever, and if anything, I wanted to have a slight cut back week this week.

Nice long stretch and foam roll.

P.S. Jake, if you read this, I am in the airport drinking my first ever diet mountain dew and I love it. Very important  running nutrition/fueling information.

a.m. Very easy miles about 8:40; legs felt slow, so I let them set the pace.

p.m. 30 mins elliptical (easy) and leg strength workout at the gym.

6 x 15 jump squats; then 3 sets of 15 x standing lunges  (20lb), 15 x side step ups (10lbs), 15 x single-leg deadlifts (15lbs).