Thursday- 8 miles 66min
Friday- 4 miles 1 up, 2miles 13:10, 1 dn
Saturday- 12miles at 8:00 pace
Sunday- 8 miles with Anne
Monday- 6 miles speed day: 16,12,8,4 ladder
Well, I have read the first 5 Harry Potter books now. working my way through. Also have been getting some leg turnover going.
Friday's run was a favorite.....running on a track I jog the corners and stride the straights. Gradually you get faster. a 2 mile is like running 16x100m repeats with equal recovery. It is a great workout for a number of reasons. I need more of this for sure.
Monday I ran a test ladder running pretty strongly on the track. By myself probably 90% effort...surely would feel easier with company, but it went well: After a short warm up and 2 laps of 100m on, 100 off to get the legs going I ran 1600- 6:14, 1200- 4:24, 800-2:49, 400-73 all on 3 min recovery. I certainly am not as fast as I was in Egypt, but I am coming around and feeling better.
I'll go moderately long today and am looking forward to getting in a strong 40 miler on Saturday.