M: 8 mi, about half with group, ave 9:40/mi. I felt kind of terrible on this run!
T: 6.5 mi with 4 x 20 second hill sprints + 30 min full body strength
W: 7 mi total, 3 mi warmup outside, then 10 x 2 minute TM hills, with every 5th hill hard. For hills used 4-5.5% incline and paces 6 mph – 7 mph for the hard ones (and yes – they were hard!)
R: 8 mi easy @ 10:24/mi
F: 5 mi easy treadmill miles (I saw lightning) @ 9:52/mi ave, 20 min strength for runners
S: 17 mi with 3 x 3 @ MP. Warmup ~ 10:10 pace, then 3 @ 8:19/mi ave, 1 recovery mile (10:41), then 3 @ 8:22/mi ave, then 1 rec (10:41), then 3 @ 8:15/mi ave. Finished with 3 cooldown miles ~9:40/mi ave. I get mildly stressed out before these kinds of runs, but really enjoy them while they are happening – the segments make the whole thing go so fast! I was very happy with my splits. It was 69-71F and didn’t feel as humid outside as usual and I’m sure that helped too!
(I did NOT get a migraine after this run which is kind of amazing. I took one dose of magnesium glycinate after the run. This is purely correlation and not causation but I will probably repeat and see if this is consistent.)
S: rest! possibly some stretch-heavy yoga.
Total = 51.6 mi / strength x 2
I am running a 5K tomorrow and I don’t think my legs will be recovered from Saturday. It will be amusing (and annoying) if I can’t at least match the pace of one of those 3 mi blocks . . .
Josh and I celebrated our anniversary last night – #17 (I get a prime number anniversary to go with my prime bday, ha). AND OMG, I did not take a single picture which is bad! I will sub in this pic of G from our evening walk the other night.