6 miles

Easy and very slow. Most of the soreness is gone other than a little in my calves and feet. My arches have been bugging me for a while now since I had been running in some pretty worn out shoes.

8.5 and 4.5 miles

I broke the long run into 2 today because I started getting some soreness around 6 miles. I may have been able to continue just fine but I wanted to make sure that I recovered from the effort yesterday. Still a little sore on the 4.5 in the afternoon but an ice bath after the morning run helped.

5k - 19:36

Ran my first race since the 1/2 marathon last September. I wasn't sure what to expect given that my mileage over the winter was pretty low (3-4 miles/day with 1 to 2 days off per week and a longish run on Sundays). Since class was done in mid-May I have been in the 45 mile/week range and just added in preliminary speed last week.

The race went pretty well... it was really fun and I ran relaxed the whole way. My splits were 6:19, 6:28 and 6:18. I was hoping to still be in shape to break 20:00 and especially considering the wind and the course I am very encouraged. I am excited about racing now this summer and fall!

5 miles today

47 miles this week

Wed-Fri

Wed - 7.5
Thurs - 6 + speed
Fri - 5

Evaluation run - 6.5 miles

3 mile eval run just to see where I am at. 1.5 mile warm-up.

mile 1 - 7:07 (172 HR)
mile 2 - 7:09 (176 HR)
mile 3 - 7:08 (176 HR)

Recovered to 130 in 1:03 and 120 in 1:12.

5 miles

12 miles - 1:35

Felt good today.

June 15 - 21

Sun - 10
Mon - 6
Tues - 3 (just didn't feel like running)
Wed - 6 + preliminary speed (2 min/every 15)
Thurs - 6
Fri - 7.5
Sat - 6 + speed

44.5 miles

June 8 - June 14

Sun - 12
Mon - 4
Tues - 6
Wed - 7
Thurs - 5
Fri - 7
Sat - 5


46 miles

6 miles

Easy 4 miles on Monday ( a little tired from Sunday... but not sore) and 6 today.

12 miles

Easy run. Longest in quite a while.

June 1 - June 7

Sun - 8.5
Mon - 4
Tues - 4
Wed - 6
Thurs - 5
Fri - 5.5
Sat - 6

39 miles/week