Shuley Running

PM-6 miles easy by myself. Felt alright. Legs are still a bit sore. 

AM-4 miles easy with Dad. 

PM-6 miles by myself. Pretty good weather. Ready for tomorrow's workout. 

AM-11 miles total from the workout. I warmup 2 miles on the track w/ 2 mile cooldown. I did .25 between each interval as well. The workout was 8x1k and I did 1:1 recovery. Paces were 2:56, 2:56, 2:55, 2:53, 2:55, 2:56, 2:56, 2:51. This was my first workout back so I felt pretty good about it. I'm sure in the next week or so I will improve and be able to hit normal times. Anyway, good day. Time to recover. 

PM-8 miles super easy. I got bad sleep last night and the combo of workout+lifting+deep tissue massage made my legs incredible sore. I'm glad I finished the run because it was not easy. More recovery the next two days luckily. 

AM-4 miles by myself. Legs felt better but I got a cold unfortunately. Hopefully it blows over soon. The first couple days are never fun, but after that it is downhill from there. 

PM-6 miles in the evening. Felt the same as this morning. 

AM-7 miles with some strides

AM-13 mile long run with a 3 mile pickup at the end of it. It was tougher than I thought it was going to be. I didn't deplete myself or anything on the final 3 miles, but I had not done one of those before. More than I expected. Pickup paces were 5:11, 5:14, 5:14. Goal was sub 5:15. Legs felt good which was a nice.