Dynamic stretching and drill work before every run and stretching and foam rolling after every run.
3 miles @ 8:00 pace, 4 miles @ 7:23 pace and 1 mile @ 6:55 pace.
Easy 6.5 miles at a 7:48 pace.
7 mile run: 7:37, 6:57, 6:57, 6:48, 6:46, 6:36, 7:22. Average pace of 7:00.
5 easy trail miles @ 8:18 pace.
8 minute abs—> twice. Squats and Lunges 4 x 10
4 easy miles @ 8:16 average pace.
Squats and Lunges 4 x10
10 mile long run! First double digit run since February. 7:39, 7:38, 7:26, 7:25, 7:14, 7:13, 6:57, 6:57, 6:46, 6:43. Average pace of 7:11.
Runner’s Core. 8 minute arms.
Refueled with ketchup and cereal. Okay so there were eggs with that ketchup in the background but they were eaten before I thought about taking a picture of it. I mean, you can’t expect me to remember things like that, I have only been taking pictures of my food for like 2.8 years now. Life Cereal is the cereal of 2013 for me and mixing fruit in with it makes it even better.
Sunday: Stay in bed as much of the day as possible.
What was your favorite run of the week? Longest run of the week? Any funny/weird/random things happen to you as you were running?