Rhett

I was feeling much better today and the weather was perfect.  After about a 5 mile warm up I did 5 x 1 mile repeats on the track (6:15, 6;10, 6:13, 6:17, 6:20).  I started to feel the lactic acid build up on the last one.  I did half mile recoveries then finished with about a mile cool down.

Total run: 13 miles AP 7:31

I was surprised I averaged such a fast pace considering all the slow recovery laps I did. 

Thursday morning 2 hour run.

I felt good this morning and thought I would be able to get in 16 miles on my 2 hour run, but I just can't seem to do it.  I ran a hillier course than my normal already very hill course I do for my 2 hour run.  I was on pace to finish at about 16 miles at the 12 mile mark, but then I had a pretty steep climb for miles 13 and 14 and I fell apart and only ended up running 15.3 miles for an AP of 7:50. 

The plan today was to go very long and very slow. I think I accomplished both goals.

I started at 2:45 am and it was 81 degrees, ran 25 miles in 3:26:57 (AP 8:17), showered up and was at work by 7:45 am.  

It was slow, but my legs were very tired from my other two longer runs (13 and 15.3 miles) this week, so I'll take it.  The best news is there weren't any weird pains from injuries. Next week I'll do a recovery week.