Rhett

TM first 5.5 miles at 1% incline last 4.5 miles flat

2 mile warm up 8:00

3 x 2 miles 6:40 with 1/2 mile recovery jog

1 mile cool down 8:00

Total run 10 miles- felt way tougher than I thought it would after taking rest days on Saturday and Sunday.

I've been doing planks to strengthen my core for a few months and I had a goal to be able to hold a plank for 5 minutes before my marathon.  Well I finally made my goal and did a 5 minute plank!  I'm not sure which is harder, the 5 minute plank or the 3 hour marathon. :)

6 easy miles this morning losening up my legs after last nights hard run. AP 8:10

It was beautiful out this morning. I love being out while the sun rises.

7 more nice and easy miles on another beautiful morning in Havasu.

AP 8:01

I was trying out a new pair of shoes today. Adidas Adios Boosts.  It is always fun to run in a new pair of shoes and today was no exception.

TM

1 mile warm up 8:00

7 miles 7:00

2 miles 6:50

1 mile 6:40

This run felt great.  Nothing felt hard or fast, just nice and easy 11 miles on the TM.

Oh what a beautiful morning, Oh what a beautiful day!  I love Havasu early in the morning this time of year. It is so wonderful to be out running when the sun is coming up over the lake especially on a still morning with no wind and the lake is glass.

Anyways, 6 easy miles. AP 7:50

I was up at 4 am to get in a 20 miler before being at work at 8:00.  It was an amazing morning: 58 degrees, no wind at all, clear skies, and a full moon blazing that allowed you to see forever.  I ran along the lake and it was beautiful to see the refleciton of the moon and the silloute of the mountains behind. 

Anyways, to the run. I started with about 3 downhill miles, then the middle 14 miles were very mild rollers (almost flat), then back up the 3 miles to finish. I averaged 7:25 and the best part is, I had a full minute negative split on the run and even ran the last 3 uphill miles faster than I ran the first 3 down hill miles.

Considering 6 weeks ago, I failed to run 3 miles because of a calf injury and had not done any real running for the 6 weeks before that, I have come a long ways.  I don't think I have put in enough miles to shoot for a sub 3 in 2 weeks, but I'm feeling confident in my chances to run at least a 3:15 which I need to BQ.