I finally felt like I had recovered completely from the 25k race weeks ago with the zip returning to my legs. The week started off with temperatures well above normal and I ran my track workout shirtless but by Friday it was in the 40's again for highs. The weekly total was only 32 miles but I got in some quality miles and that number should grow over the next few weeks until I race again.
Mon: 6 miles in 54:30 along the Neuse
Wed: Great workout of 5x1K at 10K race pace. 6 Miles total in 51:50
Thu: 4 easy at Smith Creek Greenway 36:18
Fri: Strong 12 along the Neuse with a nice negative split. 1:48:49 (9:04 pace)
Sat: 4 easy from home in 35:37.
Cross training was great this week with two body weight workouts, two core sessions, 1 weights and core workout at the gym. Got a little slack with the yoga with only two 40 minute sessions.
Looking ahead if things go well I could have my biggest mileage week in a couple of years helped by doing the 19.7 mile Fellowship of the Idiots run next Saturday. Stay tuned for that one.