Running1:45:00 [3] 8.75 mi (12:00 / mi) +2041ft9:50 / mi shoes: Masochist-6
Wiped out today. Took a long time to get started and just didn't have the energy to run long. Bumped into Wendy and Aaron on Towers and ended up running longer than I expected.
Running7:27:00 [3] 26.0 mi (17:12 / mi) +6519ft13:54 / mi shoes: Masochist-6
Pawnee Buchanan loop. Ran/hiked at an easy pace with a few social stops along the way. Waited too long to refill water and ran low on the east side of Buchanan. Last stretch was pretty hot and slow but not terrible.
Running1:21:00 [4] 8.0 mi (10:07 / mi) +1900ft8:16 / mi shoes: Masochist-6
Towers intervals. Walked the recovery minutes and kept up a good hard effort on all the hard minutes to the top. Ran 2 hard downhill miles (5:58 and 5:39) with a little extra jog back up in between. Felt like a good workout this morning.
5 PM
Strength15:00 [3]
light db squats, pushups, crunches, shoulder press
6 PM
Running1:10:00 [3] 7.0 mi (10:00 / mi) +1640ft8:11 / mi shoes: Kinvara
FCTR Towers time trial. Ran up at a steady pace. Kept it pretty easy and just pushed a couple steeps and the last climb. 36:26 ascent time.
Track workout. 800, 1200, 800, 2x600, 4x400, 7x100 strides. Pretty slow today - barely managed marathon pace. But at least I managed to turn the legs over a bit faster.
8 AM
Strength40:00 [3]
squats, dead lifts, ur row/shoulder press, vkr, lat, chest
5 PM
Running20:00 [3] 2.0 mi (10:00 / mi) +20ft9:54 / mi shoes: Kinvara
Easy jog around the ponds behind Animal House with Xara.
6 PM
Running50:00 [3] 3.75 mi (13:20 / mi) +581ft11:38 / mi shoes: Kinvara