Mon 7/9 - Long run to Harper (plus loop around). 38:08 out/11:07 loop/35:31 back = 1:25 total. Ran low 6:00 pace most of run. Hoped to pick it up last few miles, but sore left plantar and fatigue from last nights run held me back. (23 miles in less than 12 hours). Felt pretty good most of way...last 3 miles or so was rough. Need to ice and wrap foot as it seemed to flair up again. (13 miles)
Tues 7/10 -60 min run with Quick through Deer Grove East trails and grass. Plus core circuit routine. Foot felt much better today with little discomfort. (9.5 miles)
Wed 7/11 - 2.5 mile WU with drills/strides. 6x (4 x 400m on track) at Tempo for 1-2-3 of each set, then pick up on #4. (100m jog/400m set jog). Avg around :78 for tempo effort, then :73-:74 for pick-up effort. (approx 8 mile workout) 2.5m cool-down.
Felt good, weather was nice. Planned for :80's and sub :75 for pick-up. Got tough to go sub-:79 last two sets, so maybe a bit too fast of some of the early reps. Either way, happy with results...6 miles at 5:15 pace or faster for most of workout. (13 miles total)
Thur 7/12 - 45 min run at Hamilton with Guthrie & McIntosh. Core circuit. 2.5 miles with girls back to PHS. (7.5 miles)
Fri 7/13 - 2.5 miles to Peacock. 5x Hill Circuit in sub-5:00, then 2x Hayleys with pick-up. (17 hills total - 3.5+/- miles) Pushed pretty hard and felt good. Foot has been doing well with little issue since Monday. 3.5 mile cool-down back to PHS. (9.5 miles)
Sat 7/14 - Steady run through CL Lakewood (Turnberry) for 72 minutes. (11 miles)
Sun 7/15 - Steady 48 min run through CL/LITH. Ran at 9:45am. Warm and sunny. (7.5) miles)
Miles for Week = 71 miles. Reached my goal of 70+ plus for the week, plus a couple good workouts along the way. Good stretch of running in the books. Feeling fit and getting strong.
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