smally

5 miles this morning on the trail, no watch.  Took Sadie in the stroller and Julian rode is bike.  Had a few nature stops, lots of fun and perfect weather.

3.5 miles on the TM when Elli was napping.  Ran with 1 lb weights in my hands and chucked in some incline, good workout.  6:45 avg.

Instead of strides, I did 8 times 1 min fartlek's @ 11.2, I am guessing 4:50 pace.

I would run for 3 mins at 6:55 pace then run the 1 min at 4:50 pace.  A bit of a cool down at the end to run a total of 6 miles.

3 miles really slow 7:45 in the P.M to flush, I could not have ran mp miles if I tried, exhausted from work and the run I guess but at least I got another 3 miles on the old feet.

recovery day

I put down easy miles because most of them were however I negative split the last 10 miles so they were more like marathon miles at this stage of the game.  I don't have what I had before Boston yet but there was a glimpse here and there out there today.

20.30 miles 6:59 average - 2:21:40

13 degrees mostly cloudy, wind was 20k but seemed less, perfect weather I thought.

recovery - 4 miles 7:11 avg

1 mile 8 min mile.

felt great but not when i got on the tm, recovery was needed.  hope to feel better tomorrow for a longer run in the am.

Fantastic day outside,county run today. Ran past my son Julian at the bus stop, all the kids were giving my high fives, cute.  Next thing you know I was 6:24 for the first mile.  I was going to run a recovery med. long run of 14 miles today because of the 20 mile run on wed which was a pretty decent run averaging 6:59 for the 20.3 miles.

I just felt comfortable so I kept a good pace which I thought was a bit more than MP at times but not a half marathon race pace for sure.

Anyways, great run 127:42 for 13.1 (6:42 average)

I ran the last mile home easy, what a beautiful day.

Legs felt pretty good, no knee pain but still feel the right side a bit.