Running 1:00:00  12.0 km (5:00 / km)
Calf raises, shoulder stretches
15 WU, 15 easy/medium effort, 15 medium effort, 15 CD
p&s, stretch, roll
Notes: This was my longest run since the marathon (I wonder how much longer I can pull off sayin that before it's super annoying) :P Ran for an hour on the treadmill and played around with increasing the effort. After last week's race I feel like I can spice things up a bit, however I want to keep things casual and fun until training officially begins. Goal is to build a solid base without burning out.