Rhett

Last night I headed out for a 12 mile marathon paced run.  I wasn't sure how my legs would respond after my 20 miler on Sat.  The first mile I felt like I was working hard, but then I started to settle in at a nice pace. 

12 miles  1:21:53  AP 6:49

Felt great!

I did a nice easy run this morning wondering how my legs would feel after my hard effort last night.  My legs felt great.  My foot was a little sore for the first mile and then quit bothering me.  6 miles AP 8:15

Tonight was Treadmill Wednesday, my night with the kids. I did six one mile repeats after warming up. I did 3 minute recovery walk/jogs in between each mile. Then a small cool down at the end.

Treadmill at 1% incline. Each mile at 9.8 (6:07). The last two miles were tough, but I worked it out. Nice not to have to do mile repeats again for a couple more weeks.

I did 6 EZ miles this morning.  The sun was up, no wind, 41 degrees.  It was great. 

AP 8:15

Legs and foot felt great.

6.5 easy miles this morning but run too fast although it felt really easy.  I finished with 10 hill sprints over the last mile+.  AP 7:54  Even though that felt really easy I need to do better at slowing down on my easy runs so I can really push hard on the 3 important runs each week.

I broke out a new pair of shoes for this mornings run and they felt good. No wind, sun shining, 44 degrees. Can you say perfect? I did 8 miles out easy AP 7:21 then turned around and ran back uphill hard AP 7:03. Total run 16 miles AP 7:12.

That was a good way to break in the new shoes.