week of 23 July

Mo - Rest

Tu - 10.45
I ran home from work tonight. 85 degrees when I left, but a little cooler when I got home. Did 9 minutes at near MP and then another 11. wp7-1

We - 13.35
Went to work the long way around the lake. Holy cow, this was not easy. The last two miles felt like miles 17&18 rather than 13&14. PM followed by AM definitely brings some residual fatigue. I'm pretty sure this is good for me. wp7-1

Th - 4.68
1.5 easy around the neighborhood. Forgot to stop the HRM, so it's got an extra minute on it. wp7-2

Fr - 12.0
Not sure this 12, but it's close. I did my usual CCT out and back but went farther. I took a wrong turn and ended up at a dead end after 4m14s. 8:30 was probably short of .9m at my anemic pace (it was pretty hot and humid) but I'll call it close enough. wp7-1

Sa - 4.68
Ugh. My legs are dead. I really want to quit this recovery run. Only 5 miles and I wanted to quit? wp7-1

Su - 18.4
I set out to do 20, but I have a load of excuses. The dog kept me up, I did a lot of miles (for me) in a short period of time this week and it was hot and humid. 79/68 at 8:30 when I started, and 84/71(!) when I finished. My shin really hurts. I could feel it during the first lap and it got progressively worse. It hurts to point my toe. Had a lukewarm bath afterwards. I used all cold tap water, but it wasn't that cold. Ice my shin with an ice pack. wp7-2

Cut back week this week. I desperately need it. Unfortunately, I only get to cut back to 55! I believe I'll bag doing the 5K Saturday unless I'm feeling unusually chipper.

week
64 miles, 10h13m
shoes
wp7-1: 315 + 41 = 356
wp7-2: 215 + 23 = 238