Rhett

Week 1 of 3rd and final 3 week training block

11 easy miles, AP 8:57, then strides and cool down for a total of 12 miles. 

I just didn't feel like running today so I did core work and sat in the hot tub.

It's probably not a good sign that I didn't feel like running and I'm on the most important block of my marathon training, but I did listen to my body and didn't force it.  Hopefully I'll be back looking forward to my run tomorrow.

Fast finish long run #5

5 1/2 miles up hill at easy effort

6 1/2 miles mostly downhill except the last 3/4 mile at mp... ended up being 7 seconds per mile faster than mp

3 miles up hill easy effort

4 miles downhill at hard effort... AP 6:18.  I didn't have it in my legs to push for a really fast last mile like I usually do.

2 mile cool down back up hill.

Total 21 miles

I'll do one more fast finish long run in 2 weeks.

7 miles recovery then core.

I ran to work this morning the long way...5 miles,  then ran home after work the short way...3 miles. 

Mile repeats. This is my last time for this marathon. 

2 mile warm up

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

1 mile cool down 

Total 12 miles