Monday: 10mi / 69min in Pisgah w/Griffin. It was pretty hot out so I stopped a few times to let Griffin swim. I saw an eastern painted turtle laying eggs and Griffin flushed a ruffed grouse. Lower back a little stiff and tight.
Tuesday: 10mi / 70min in Pisgah w/Griffin and (Jen for 2mi) Ran at night to beat the heat. Body has been stiff and tight, I need to be better about stretching. Went for a swim in Kilburn Pond after the run. lifted weights.
Wednesday: 11mi* / 74min - track workout: 3x2000m w/800rest (6:31, 6:27, 6:10) w/Ferenc (James and Boj there also jumping in 400's w/us) This was a really good workout despite the heat and high humidity. We kept it pretty smooth and conservative the first two and really cranked the last 400 of the final 2000m, we hit 69 seconds. I need to do more of these longer intervals to work on my weakness but I should probably end with some crisp 200's to keep the snap in my legs.
Friday: 10mi* / 70min in Friedsam Forest w/Griffin and (Jen 5mi). I ran the first loop with Jen in 40:30 and the 2nd loop in 29:30. Feel really good.
Saturday: am: 8mi / 66min in Mdme. Sherrie Forest w/Josh D. Great run in the rain.
pm: 8mi / 59min in Pisgah w/M.C., Jen, and the wolves. Jen put in a strong effort and Glenn pulled off an impressive double, so did I!
Sunday: 20mi / 2:07 in Gilsum Woods w/George, Fyffe, Pipp, and McKnight. This was a fun run where we kept an honest pace the whole way. We raced the last half mile with Fyffe and McKnight getting a tie for the "W".
Total: 77mi - Good week. I'm pleased with my mileage, workout, and long run.