5 recovery miles this morning in 43:29. I really can't get enough of these mornings. Cool temps, blue skies. My legs are feeling surprisingly good. Made it to West Philly in under 15 minutes this morning.
[3 x 25 pushups, 3 x 25 situps, 3 x 15 lateral leg lifts, 3 x 15 “donkey kicks,” 3 x 15 piriformis lifts, 3 x 10 single-leg squats, various stretches]
Monday Recap (late again)
4/14 - 6.5 mi/50:00 +10x30s strides
4/15 - 9 mi/1:05:08 +5 tempo
4/16 - 6 mi/46:08, stretch/core
4/17 - 4.5 mi/39:07, PM yoga
4/18 - 5.5 mi/44:38 +5x30s strides, stretch/core
4/19 - 4 mi +5k race
4/20 - 15.4 mi/1:55:25
7 days running, everything as planned until the Sunday long "tempo" run. In retrospect I'm crazy for thinking I could do 8.5 miles at 6:30 pace when Tuesday's 5 in 32 was challenging enough. I'm glad I stuck with the plan though. I got what I think I wanted from that run. There's not much I can do between now and May 4 that will have much effect, so I'm focusing on maintaining and recovering. 51 miles last week in around 6:30, about 7:39 average pace. Feeling pretty good, here's hoping I can hang onto it.
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