Rhett

Got out late after the kids went to bed.  I had a lot on my mind and needed a good hard run.  

10.2 miles AP 7:41

20 minutes stair speed intervals- 3 min run/ 2 min walk.  I was surprised how well I did this workout after last nights hard run.

 2 miles cool down.  TM 2% incline @ 8:00

 Core work

 10 minutes stationary bike

Not a lot of time this morning and no way I'll have any time tonight so I got in a quick jump roping session before hopping in the shower and startining the day.

30 minutes jump roping

8 miles that I logged as easy miles, but it felt more like a long tempo run effort.  The best part is my knee felt 100% today, not even a little nagging ache in there!!!!! Yay!

8 miles AP 7:24 

30 minutes stationary bike.  5 min warm up then alternated 90 seconds at level 14 and 30 seconds at level 8 maintaining 90-100 rpm the whole time followed by 5 min cool down.

 core work

 I needed an easy workout today since I'm going for 20 tomorrow morning for my first time in a very long time. It's my last chance to go long since Boston is so close.

 Next weekend I'm pacing the Havasu Half.  I'm pacing the 1:40 group, so that shouldn't be too tough.

I survived my 20 miler this morning, but barely.

Left the house at 4am.  It was already 70 degrees.  My body didn't want to be out there. I only got about 3 1/2 hours sleep last night and I ate way too much when I went out with my hot wife last night.  I still felt full and like I was going to puke the whole run.  I really started dragging around mile 16.  At mile 19 I passed the car wash with the digital thermometer, it read 78 degrees.  I slogged out the last mile and was happy to be home.

 20 miles AP 8:12

During my run I drank about 60 fluid oz, ate 3 gus, and dumped about 20 oz on my head. I weighed in before and after the run and I still lost 7 lbs on the run.  No wonder I feel terrible right now even a couple hours later.

 Well my 2 week marathon training plan is over, now it's time to taper!  Boston here I come!