Rhett

8 easy miles on another beautiful morning

Calf was a bit tight to start the run then loosened up and the started to get a bit sore at the very end of the run.  Hopefully it will be good to go for a harder run tomorrow.

My calf was a bit sore yesterday, so I was hesitant to run this morning.  I finally decided not to run, but to give it a good workout at the gym.

10 min elliptical warm up

30 minutes stairs- 3 minutes run/ 2 minutes walk, repeat 6 times. (To me this is an equivalent effort to doing 800m repeats.  By # 6 I was done!)

20 minutes stationary bike

Calf did not bother me this morning.  I'll go for another run tomorrow.

Another amazing morning!  The weather is not supposed to be this cool at this time of year in Havasu, but I'll take it.

Progression run:

4 miles warm up

7:21, 7:15, 7:05, 6:47, 6:18, 5:53

0.9 mile cool down

Total Run 10.9 miles

My best run I've had in a long time!!!

Core

20 minutes stairs- 3min run/ 2 min walk (4 sets)

Core

20 minutes stationary bike 

5 mile warm up- had to keep slowing myself down 

4 miles mp- I have decided to change my mp to 7:27 to go for a 3:15 (a 5 min BQ) at UVM. I had a hard time finding the pace... kept going too fast then too slow.  Ended up being closer to 7:20 per mile

1 mile easy

2 miles that I tried to run faster than mp.  1st mile no problem then I ran out of fuel on the next mile.  I simply did not carb up enough yesterday.  I had already taken one gu on the run.  I took the other one I had so I could make it home without a complete crash.  

4 miles recovery pace... just forcing my body to keep going in its fuel depleted state.  It wasn't fast or pretty, but I made it home.  The best news is my calf didn't bother me at all during the run.

Total run 16 miles- AP 7:57 

8 mile recovery run.