Rhett

Week 1 of 2nd 3 week training block

Even though I did not sleep well at all last night, it was nice to be focused on training again this morning.  

10 easy miles, AP 8:38 followed by strides and cool town for a total of 11 miles.

7 recovery miles then core

Fast finish long run #3

5 miles uphill at comfortable effort

5 miles downhill at mp. I almost nailed mp pace today, just 3 seconds per mile too fast

3 miles back up at comfortable effort

4 miles down at hard effort, AP 6:21 with the last mile at 6:11

2 miles back up at cool down effort

Total run 19 miles with apporoximately 1700 feet elevatin gain.

7 recovery then core.

10 miles nice and easy, AP 8:56, followed by strides and cool down for a total of 11 miles.

2 mile warm up

6 x 1 mile repeats  at 6:00 with 1/2 mile recovery jogs

Total run 11 miles

Today was probably the easiest this workout has ever felt.  I was tempted to run the last mile faster but I had to remind myself to stick with the plan.