Ran w Anna this am. there wasnt enough recovery for me yet between the last nights run at 5ish and the am run at 730. Plus the am run was farther- we went to the standard l res trails and did the run out to 32 and back. I survived on the way out my legs actually felt fairly good or ok my breathing wasnt too good heh. I made it about 1/4 of the way back in this fashion and then started to struggle. About halfway back I was still hanging in there but was def tired and when i got to the stream i was really tired lol. The last 6-7 min were def slow. My foot was a little bit sore and my knee hurt at the beginning but then felt better. The good news is that even though i felt like crap(seriously lol) it was 32 min on the way out(for 4.5) and the total was still 65:30? or in the 65s even though i pretty much fell apart it was only a minute and a half slower which is not that bad- like 20 sec/mile so still 730 pace or something. It was just too close together for the current shape i am in.
It was prob the longest run this year and maybe for like a whole year idk(and im prob not going back to check haha).
So this week was 50 miles on 9 runs. Exactly double of last week lol- i do the 100% rule rather than the 10% rule obv. 2 wos were steady run 8:21/8:08/4:08 approx 20:40 for 2 1/2 loops, 12x1:00/2:00 jog with 2 xc loops in 30:54 and really the third wo was today long steady run 9 miles in 65:30
So move wo to mon/wed obv and maybe light friday. Then race sunday!
prac was ok today oscar and jeff did well. The main boys group ran together well darin is feeling better i think and nandu did ok. The shelby melanie groupp was out for a long time they prob had to walk some but it was still not bad. and rachel f and nikki did well. Also merritt ran 50 min at the beach and seemed to feel good about it which is good obv.
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