My legs were a bit tight this morning: last night's run on the Lake Rd was probably a bit fast for an easy run and I didn't get a good cool-down or stretch afterward due to driving rain. Going for an easy 3mi with Finn this morning was a great way to start the day and get the blood flowing to my legs, as well as to get warmed up for a nice stretching session.
AM: 3mi easy with jogger.
I think this paid off, as my legs felt much better by the time I went out for the evening's tempo run. I planned to do 6mi hard but cut it to 5mi instead of pushing myself on a recovery week.
Warmup: 2mi easy road.
Drills: High knees, butt kicks, bounds, sideways jumping jacks, two strides.
Tempo: 5mi at MP (6:18/mile).
Cooldown: 2mi easy road.
Total Miles: 12mi
Weekly So Far: 31.5mi
Thursday: AM Recovery & PM Tempo
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My Best Results:
7/31/16: Escarpment Trail Run 18mi
1st place, 3:01:12
7/18/15: Wakely Dam 33mi
1st place, 4:45:01, Course Record
6/21/14: Manitou's Revenge 54mi
1st place, 10:50:34, Course Record
4/21/14: Boston Marathon
10/13/13: Mohawk Hudson Marathon
11th place, 2:49:49
9/29/13: Vermont 50
3rd place, 6:40:29
5/25/13: Patch Sprint 12.5mi
1st place, 2:01:43, Course Record