been a while,recap of last week- dates 7/29-8/4

Last week was not great after the workout. I ran every day but was sore for like 2-3 days which is annoying obv. did like 4 miles per day generally. By friday i was feeling better again so i fairly randomly did a 4 mile run at the standard liberty reservior trail. Just out to the far stream crossing turnaround and back. I picked it up significantly on the way out and basically turned it into a steady run which was good. The real question is how far the run is becausse it was 1348 on the way out and 1224 on the way back. I would have sworn this run was at the very very least 4 miles(maybbe more than 4 miles) and now im not totally postitve but i think its still 4. 630 pace is certainly reasonable for this run as i was going pretty fast and breathing hard. im not so sure about 612 pace on the way back idk but who cares obv.

Also of note that run would have been at a faster pace than my stellar 5k from the other wweek lol.

Took off Sunday Then did 10x400 with Ash on Monday- she did one 4 and then 2s. They were around the 400 field started at 86(no strides heh) and then went down to 83-84 for many of the first 5- by the last 5 i was hitting a lot of 82s and the last one was 80(Ash did a 300 on the last one). My knee is feeling pretty good my foot hurt somewhat during this but i think due to the fact that it was on grass it felt pretty much fine the next day. I still need to get heel inserts to give more cushioning possibly.

Yesterday i ran with patty at mcd. 10k loop minus the second bottom loop i felt good for approx 4.5 miles and then got significantly tired up the hill. then followed it up with two of the slowest strides in history haha.

Some type of wo today prob. Ah left this on while i went to do an easy 20 min w Ash- she did good heh not her kind of thing yet. Unfortunately it prob doesnt count for me but no worries obv.

Also Im proud to say that yesterday I won a transitive Olympic Gold Medal.

Oh i forgot the recap lol. It was 29 miles, 2 wos 3x1600 st ev 7:00,5:56,5:55,5:50 and 4 mile up tempo 26:12