ran at the trail with anna and marc v and a few other franklin guys(marc v did a solid 7 and tyler did about 5 and his leg seemed ok). out to monkton,back down to 2,back up to 4 and then finish. Felt fairly good distance wise i was tired in the last say 1.5 miles but not overly so. 82 min even for between 10.5 and 11 miles. we were running mostly 730-735 in last 4 after prob avg of 745 or so for several of the beginning miles so not bad. weather was quite nice apparently its going to get hot now.fine with me as long as i keep drinking agua.
thinking back now i can really remember my foot being an issue at all. my heel was sore briefly after we got out of the river and my knee was a little sore during. hip getting better that is fine as long as i stretch its not even worth mentioning really at this point.although i mentioned it haha.
63 miles this week havent run that much in a while. i like the distribution im on now of about 11 runs per week- with 2 easy days of singles plus a long run and a tempo. also want to do another steady run or light fartlek with em at like 640 pace up to 700 pace is fine.
Keep it at this level 60-65 for 2 weeks. then trip to cali which should be about the same or a little less- prob have less runs there might not be able to do as many doubles. Then increase again the week after that to upper 60s to 70.
Soon I will have to come up with a race plan for sweet air and rockville- haha. I think i have it already slow and steady stays healthy. thats deep. perhaps i will come up with something more profound as the competitions move closer. but it doesnt seem remotely necessary haha.
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