Monday: 8.25mi (60:22) Real slow recovery run.
Tuesday: AM - 8mi (no watch) Felt better than expected, PM - 3mi (no watch) Stopped in trails on way home from work.
Wednesday: AM - 5.3mi (38:58) Real slow for some reason, PM - 9.5mi (link)My first fast track workout in quite a long time. The workout was 10-12 x 400m at Daniels' "R" pace with a full recovery (3-4 minutes). My plan was to hit 70-72 seconds but I am having a hard time determining pace and was getting out too fast for most of the repeats. I did 10 repeats because I do not want to hurt myself and my times were: 66.5, 69.9, 69.5, 70.6, 66.9 67.8, 69.2, 69.2, 68.5, 68.3 and my average rest was about 3:15. I felt good by 2:30-3:00 of rest so I did not want to sit around for the full 4 minutes. I really need to work on pacing.
Total for week: 34 miles