The plan was to maximize my rest between workouts to help my foot and calf, so I went back to the Benji way of doing very easy easy days (jog ~40 minutes) and I did it on grass to help my legs.
Mo - 4.2 (9:40/131) on grass field
Tu - 11.1 (8:42/147)
31 min wup on grass field, 6x0.6 mile w/ .2 mile rest (10 laps per mile track). Intended to run 6:40 pace (4:00 per .6). Did 4:08, 4:00, 3:57, 3:59, 3:58, 3:59. First was done without looking at my watch (too dark). I felt like I found my form on the third one. Max HR was 181 and I seemed to recover better than normal. 31 min cdn.
We - 4.3 (8:59/134) on grass field
Th - 13.5 (8:30/146)
Ran to work. This is the route what I was calling 13.35 before I got the FR305. A progression run of sorts. 1st 6+ miles at 9:20, then following miles at 8:03 (147), 8:03 (153), 7:40 (158), 7:36 (163), 7:37 (163), 7:28 (158, -58ft), 7:56(169, +156ft). The plan was to do the last mile at tempo, which I did (or close to it), but it was up a big hill so it was slower. I hit 178 at the end.
Fr - 4.5 (8:57/134) on grass field
Sa - 4.2 (9:29/135)
Field was occupied so ran around the nbhrd. Discovered a new trail along the creek that went for about a mile. Trail was OK, but not all that runnable.
Su - 20.0 (8:42/149) (this is what garmin calls it. Used to call 20.3)
I was smart and got out early before it got too hot. It was still pretty warm though, especially for Oct. Run went just great. I start slow and progressively sped up. My best 20M run in the spring on this exact route was 3:05:23 @148bpm average heart rate. Today was 2:54:19 @ 149 which is 6.0% faster and only 1 bpm higher. Temps then were in the upper 30s compared to 60 warming to 76 degrees todays. 5M splits were: 45:41 (9:08), 43:59 (8:48), 43:00 (8:36), 41:50 (8:22). Calf hurt a good bit throughout. I could feel my foot as well.
Week: 62 miles, 9:06:29, avg pace 8:50, avg hr 143 bpm