Rhett

11 easy miles, AP 8:47, followed by strides and cool down for a total of 12 miles. 

7 miles recovery then core.  

Long Slow Run #2

22 miles just cruising. I don’t look at my watch while running, and I could tell I had been gradually picking up the pace over the last 5 or 6 miles, but looking back at my splits, I unintentionally ran my last mile at mp. It did not think I was close to running that fast. 

Total ru AP was significantly slower than that, AP exactly 8:30 with 1640 feet elevation gain. 

7 recovery then core. 

Saturday is supposed to be my speed work day, but I have to leave for Phoenix early tomorrow and will be there all day for my son's soccer games, so I moved it up a day.

4 x 2 mile repeats at 6:31 pace with 1/2 mile recovery jogs for a total of 12 miles.

I couldn't believe how comfortable this pace felt all the way through the final 2 mile repeat.

We arrived at Cade’s game early so I found some trails and got in a 7 mile run before they started. It was a fun trail that climbed up a little mountain. There were a lot of hikers to get around and it was a bit technical with lots of rocks, but I enjoyed it.