Monday- 56 minute run easy ~5.6 miles
Tuesday- Track 7 miles total, Pretty happy with the splits, rests were a bit longer than usual for me so I wanted them to be on the fast side.
2 mile warm up
4*100 strides/100 meter recovery
1600 (6:11)/800 recovery
800 (3:02)/400 recovery
800 (2:58)/400 recovery
400 (1:28)/400 recovery
400 (1:23)/400 recovery
800 cool down
Lunch- 45 minute body sculpting class
PM- 6.5 miles easy trail run
Thursday- 7 mile easy run downtown HOT!
Saturday- 13 mile trail run (fast finish, sub 7 on the towpath) under 10 minute mile averageHot day, but I felt pretty good. A bit muddy in spots but overall a pretty nice run. We lost our way a few times but thankfully ended up where we intended to go. Probably my quietest trail run ever. The guys claimed we were on private property, but I'm guessing they just didn't want to hear me going on and on the whole run. Added bonus my girl Daisy made it out too!
We even got to see some wildlife!
Sunday- Calling this one an Epic Sunday for getting some time on the run, bike, and swim
14 mile road run 8 min pace, felt really good other than my stomach the last two miles. Starting to feel really pumped up for this fall. Got my ego boosted a bit by the guys at the bagel shop commenting on how tough I am getting to be.
15 mile bike ride
Enter my bike ride with Wild Bill. I had planned to do 20 miles easy on my own but Bill had rode his bike to the bagel shop from his place so I decided to ride back with him and hit the pool for a bit before riding back solo. It was about 15 miles and I figure it would be easy since Bill was on a hybrid sans clips and I was on my road bike. Well I had my piece of humble pie served up Wild Bill style. He kicked my ass! I survived but it wasn't an easy ride that is for sure! My legs were pretty much toast on the up hills.
500 meter swim. Feeling pretty lazy when we got to the pool but decided to do a few laps. A littl backstroke, breast, and freestyle, all easy.
15 mile bike ride back to Solon. I tried to just keep it easy and managed to get back in the same time it took me to get there, but I had a tailwind.
56 miles run for the week, right where I want to be.
30 mile bike (need to boost the time in the saddle for that looming century ride)
500 meter swim (need to get in the lake to get ready for the 2 mile open water swim)
45 minute strengthening just need to add a day of yoga to this and I will be happy with it