Rhett

I wanted to get in a little speed work and a little hills work, so I broke out the old 2 1/2 min repeat workout on rolling hills. After a 5 min warmup I ran fast for 2 1/2 min. then jogged for 2 1/2 min. and I repeated it 11 times for a total run of 8 miles in 1 hour. I averaged about 6:20 pace on the fast part and 9:00 pace on the jog part. It was a nice easy way to get in some speed work and hills.

Four very easy miles I'll call a recovery run.

AP 8:26

I almost feel guilty only running 4 miles, but I'm tapering.

Treadmill 1% incline

1 mile warm up 8:00 This mile was the toughest mile of the whole run

6 miles at marathon pace 6:48 All 6 felt pretty easy

1 mile cool down 8:00

Over the last couple months I've been doing most my shorter tempo run on the treadmill and longer tempo runs outside. I've decided that it is takes a lot more effort to run on the TM at 1% incline than it is to run outside on fairly flat ground. Maybe it is that it is usually about 20 degrees warmer inside. I don't know, but all my longer tempo runs outside have felt way easier than my inside TM efforts. Good thing the marathon is outside.

4 very slow recovery miles.  AP 8:46

My legs felt terrible today.

I had 6 easy miles scheduled for today, but since I felt so tired all day yesterday I decided to take my first non-Sunday rest day since Painters today. I decided I would take today off when I kept falling asleep in a Welfare Training Mtg. last night. I'm thinking about cutting my scheduled 13 miler tomorrow back to 6 miles as well.

I decided to run 10 miles this afternoon. I ran the first 7 easy averaging around 7:50 then ran the last 3 at marathon pace averaging right around 6:50. My legs definitely still don't feel quite right. Good thing we still have 9 more days. I think I'll be ready by then. I've decided to keep next week really easy and will probably just run Mon, Wed and Fri. and nothing too hard. I'll probably do easy runs with some marathon pace strides mixed in.