14 miles with long warm up an 8-mile progression that went from about 7:25, to 7:14, 7:03, and 6:44/mile, followed by easy 2 miles. I find progression workouts to be about the most challenging. Something like the slow boiling frog analogy compared to doing intervals or a straight tempo at a given pace. 

14.5 half miles on the paved levee trail system with a few local competitors.

9.7 miles on ski trails, nice to be on soft surfaces. Very humid deer flies still an issue in some areas.

5 miles today. It was 68° and overcast with just a light wind. Very nice day for it.


Sent from my iPhone using Tapatalk

Did the hilly 7 mile race, 6:30/mile and 1 second faster than last year. It was warm and humid but not oppressive.

Easy 5K this morning. Legs feeling kind of dead. 

Temps and humidity starting to pick up again, but still nice out. 12K hilly route.

Nice summer day. 11.5K

I'm racing this weekend but did an easy double on Thursday. 6.4 miles with 4X 20-25 sec strides in the morning and 3.4 in the afternoon. Having a heck of a time getting my insurance wellness card in use (to go to the fitness center) so I ran outside when it was kind of warm (high 70s) but not unbearable.

Cooler here today at mid 60°s  I did 4 miles sticking to zone 2 except in the hills.


Sent from my iPhone using Tapatalk