M – REST
Tu – 9 mile road run w/4 miles at lactate threshold pace (8:20; 8:20; 8:17; 8:15)
W – 11 mile road run @ long run pace of 9:30 minute miles (today I ran ~9:20 pace)
Th – 9 mile easy trail run, out and back through Shevlin Park, 11:00 minute mile pace
F – REST
Sa – 6 mile easy trail run, different Shevlin out and back, 10:55 minute mile pace + 30 minutes mobility work + strength work for core and lower body
Su – 15 mile long run, again trying for 9:30 pace but averaging 9:20 (I’m pretty sure once I start hitting the 20 mile range, dropping down to 9:30s will happen naturally). I like this pace – easier than racing, not “hard” per se but does require me to kind of stay on it so I don’t drift slower into a more leisurely pace.
Total run miles: 50
Meditated 7 out of 7 days
