Training log - week ending 4/13/2025

This week was 40 miles of running and 18 "miles" of pool-running.

Mostly recovery from Cherry Blossom plus a bit of work at the end of the week.  I've been playing around with the idea of wearing split shorts (so very 2009) instead of boy shorts, simply because pressure/compression seems to make my muscles stiffer.  So I did my last long run in split shorts, with gels.

And.... that's a nope.  Maybe it's just me, but the split shorts don't work anywhere near as well for carrying gels as the boy shorts do - the gels move around a lot more when the short doesn't hold them in place.

Glad I tried that on a long run, instead of assuming it would work...

Dailies:

Monday: 7 "miles" pool-running and foam rolling.

Tuesday: 7 miles very easy (10:45) on a very muddy towpath. Streaming pilates and foam rolling.

Wednesday: 8 miles very easy (9:47) plus drills and two strides. Upperbody weights/core and foam rolling in evening.

Thursday:  7 miles on the track, inclyding some 100s, 200s, and 400s with full recovery, followed by leg strengthwork and fam rolling in evening.

Friday: 5 "miles" pool-running in the morning: 3.5 miles very easy on the treadmill (9:24) and foam rolling.

Saturday: 14 miles progressive split as the first 5 miles averaging 10:03 pace, the next 4 miles averaging 8:51 pace, and the last 5 miles averaging 7:58 pace. Followed with leg strengthwork. Foam rolling in afternoon.

Sunday: 6 "miles" pool-running and upperbody weights/core + foam rolling.

Race report: Cherry Blossom 10 Miler, April 6, 2025

I ran the Cherry Blossom 10 Miler today, finishing in 1:16:07.

I love this race - it's one of my favorites of the year.  I didn't get to race it last year because it was too close to the Boston Marathon.  But this year the two were separated by 2 weeks - enough time to race one, recover, and then race the other. Excellent.

The race started at 7:30 am, and I was in the yellow corral - the first to be released.  I left my house slightly after 6 am and parked, then did some ankle mobilizing drills and put my racing shoes on, before walking over to the Portajohns (just beating the lines that appeared when I exited my chosen throne room).  Since it was in the upper 50s, I checked a bag with a pullover for post race.

I'm noting all of the above in detail for one reason - I ended up not having time to do all of the above AND warm-up sufficiently for the race.  So, I either need to be quicker next time or leave my house earlier.

***

The normal efficiency of my pre-race warm-up was marred by shoe issues.  More specifically, my shoes were too tight. I haven't changed shoes or socks recently, but I have been working on keeping my feet and ankles relaxed when running. When my feet aren't clenching, I need more slightly more room in my shoes. On top of that (literally), my feet were slightly swollen due to the combination of medication and a high pre-race salt intake (because it was supposed to be humid). 

The net result of all of this was that I needed to loosen my shoes slightly.  Since I use no-tie elastic shoe laces, this was a chore. I stopped several times during my warm-up to adjust my shoes, but eventually decided we were at "good enough" and warming up was more important than a perfect fit.

I was at least partially wrong.  As I worked through my traditional warm-up of 3:00 at tempo-ish effort, 4x0:30 faster, 4x0:10 strides, my left sock kept slipping.  Not just a little bit, but completely off of my heel, bunching up under the arch of my left foot. 

I don't think I've ever had this happen to me before.  So I wasn't sure how to fix it. I stopped twice during my warm-up and pulled up my socks as best I could.  And decided that this was one of those things that I would forget about as soon as the gun went off.

***

I entered my corral with about 6 minutes until race start.  As a seeded runner, I was in the first, yellow corral.  In the weeks before this race, I had debated moving back to the front of the red corral.  However, this year the yellow corral was split into three sections, divided by pace.  Since I was in the furthest back section, I decided to stay where I was.

I was so far back that it took 2 minutes for me to cross the start line and transition from the anticipatory congestion of the corral to the free-for-all that is the early miles of this race.  And I did not have a good start.

To explain the challenges in detail - one of my main issues is rigidity. Basically, my muscles are always slightly contracting tight, and running fast requires me to concentrate on relaxing the right muscles at the right time. (Yes, there are medications that help with this, and I take them.  But they're not a perfect fix.)

So, trying to run fast requires a lot of continued thought and focus. Trying to navigate through crowds of people running at all different paces on a relatively narrow road with broken up pavement also requires concentration.  And I can only think about so many things at once.

So the first mile was rough.  Actually, the first three miles were rough, as we ran across the mall and out and back over the Memorial Bridge. Once we were off the bridge, things became a bit easier, and I was able to speed up.  Only to hit a literal wall of people ahead. This section of the course, out and back on Rock Creek Park, was narrow and there was simply no good way to navigate around or through the masses.  

So I bided my time - I knew that we would eventually end up on wider Independence Avenue, and I would be able to open up and make up some time.

***

Things did open up on Independence Avenue, and I picked up the pace per my plan.  And then....my left sock slipped again under my arch. I debated toughing it out for the rest of the race.  But...I still had more than 5 miles to go, and I also had the Boston Marathon coming up in two weeks - I didn't want to tear my foot up or get a compensation injury from an altered gait. 

So, I reluctantly stepped off of the course and quickly fixed my sock once again. My left shoe felt slightly loose, so I tightened it before starting to run again. That seemed to do the trick, as my shoes and socks behaved themselves for the rest of the race.

It's always hard for me to get moving again once I stop, and this race was no exception.  But finally, with 4 miles to go, we hit Hains Point.  There, I finally had room to run and flat decently smooth pavement.  And good shoes/socks.  I opened up and chased down as many people as I could in the last 4 miles.  

I had some issues going up the final hill (actually pretty much the only hill) right before the finish, as I tried too hard to kick and tightened up my muscles in the process - meaning that my body was working against itself.   And then I crossed the finish, with a combination of happiness and frustration.  I had hoped to run much better.  But at least I hopefully got all the hiccups and bloopers out of the way today.

***

Splits were:

Mile 1: 8:24
Mile 2: 8:14
Mile 3: 7:45
Mile 4: 8:22 (long)
Mile 5: 7:01 (short, also includes sock fixing)
Mile 6: 7:30
Mile 7: 7:17
Mile 8: 7:15
Mile 9: 7:08
Mile 10: 7:12

This was a negative split by more than 3 minutes: 39:46/36:21. Which is not ideal for a 10 mile race.  But I guess better that way than the reverse.

Other notes:

• The forecast had been for the low 70s, but instead we got the mid-50s for this race - a very pleasant surprise.
• I only warmed up two miles before this race - I think I would have benefited from more. 
• My sock-fixing break seems to have cost me about 20 seconds, based on my Garmin report (I didn't pause my watch, but was able to look at the charts later and see how long I wasn't moving). So definitely the right call to stop and fix the sock - 20 seconds wouldn't have been worth the risk of affecting my condition for Boston.
• According to the fancy results calculating thing (aka RunPix) - I passed 242 runners after the 10K mark while being passed by 11.  Which again is better than the alternative; I just wish I had been able to pick up the pace sooner.
• I have found that wearing anything tight seems to encourage my muscles to tense, so I went old school and wore split shorts instead of boy shorts.  It did feel like the change helped slightly.
• From talking to others post-race, it seems like everyone struggled with congestion in the first miles, including those starting near the front of the first corral.  The problem is that the course has been narrowed by the addition of protected bike lanes.  The two solutions to this would be a) reduce the field size for the race or b) start the race earlier and reduce the size of the starting corrals.  I understand why neither option is great, but I also think something has to change.

Training log - Week ending 4/6/2025

This week was 41 miles of running and 6 "miles" of pool-running.

Just a placeholder for Cherry Blossom week.  The race report is in progress, but since it takes me longer to turn the reports around, I decided to post the week to not get too far behind.

Dailies:

Monday: 7 miles very easy (9:27) and foam rolling.

Tuesday: 8.5 miles with 6x800 in 3:48, 3:46, 3:38, 3:35, 3:34, 3:34 with recoveries between 2:3x and 3:0x, followed by 4x200 in between 52 and 55 seconds with full recovery.  Followed with leg strengthwork and foam rolling.

Wednesday: 6 "miles" pool-running and upperbody weights/core.  Foam rolling in evening.

Thursday: 5 miles very easy on trails (10:51). Pilates and foam rolling in evening.

Friday: 6 miles very easy including a 1600 uptempo in 7:21 plus injury prevention work and foam rolling.

Saturday: 2.5 miles very easy (10:11).  Foam rolling in afternoon.

Sunday: 2 mile warm-up and then Cherry Blossom 10 Mile in 1:16:07.  Foam rolling in evening.

Training log - week ending 3/30/2025

This week was 48 miles of running and 12 "miles" of pool-running.

In my continuing quest to decide my marathon shoe, I wore the Adios 9 for both Wednesday's track workout and Saturday's marathon pace workout.  Sadly, Saturday demonstrated that the Adios 9 is not going to work for me as a marathon shoe this spring.  Despite thinner socks, my feet still got very sore halfway through the 2x5 mile workout - and it took a fair amount of self talk (mainly promising myself that I could swap shoes for the cooldown) to start and complete the second 5 mile rep.

I don't think it's that the shoe is too light; rather it's laterally unstable, and so my feet work pretty hard to stabilize things. They're not used to that, and so they get tired and sore.  If I had more time, I could probably strengthen my feet enough to wear the Adios 9 for a long race, but I don't have time this cycle.  So I'll likely be going with the Hoka Rocket X2, despite the fact that I'm not crazy about running with that shoe downhill.

Dailies:

Monday: 6 "miles" pool-running, upperbody weights/core, and foam rolling.

Tuesday: 1 mile very easy (10:55) before timing the team track workout, 6 miles very easy (9:50) after timing the track workout, plus drills+strides. Massage in evening.

Wednesday: 11 miles on the track, including a workout of 3200, 2800, 3200 in 15:13, 13:02, 15:05 with ~5:30 jog between each (supposed to be 3x3200, but I lost track of laps). Followed with leg strengthwork.  Foam rolling in evening.

Thursday: 4 miles very easy on trails (11:05). Pilates and foam rolling in evening.

Friday: 9 miles very easy (9:38) plus drills and two strides.  Upperbody weights/core and foam rolling in evening.

Saturday: 17 miles, including 2x5 miles at marathon effort in 39:05 (7:54/7:50/7:49/7:49/7:43) and 38:36 (7:45/7:46/7:45/7:40/7:40) with one mile in 8:50 in between.  Followed with injury prevention work. Foam rolling in afternoon.

Sunday: 6 "miles" pool-running + upperbody weights/core.

training log - week ending 3/23/2025

This week was 57 miles of running and 6 "miles" of pool-running.

The week didn't start off that well when I pulled out of Tuesday's 4-5x1200 just two laps in.  I had woken up feeling like crap (partially mild sleep deprivation, partially being a week overdue of my Xolair shot for allergies/asthma).  I felt awful warming up, but sometimes that changes with the first rep.  It didn't this time.  Sometimes it's better to complete the workout even if you're not running well, but it felt like I was digging a hole that morning, so I bailed, ran easy, and committed to catching up on sleep.

Two days later, having gotten my Xolair shot in, I returned to the track for a 4 mile tempo that went significantly better.

For Sunday's long run - my last 20 before Boston - I went to Pierce Mill to run in Rock Creek.  I had two reasons for this - one was that I was starting my run slightly late and was worried about my normal long run routes being overly crowded; the other was that Rock Creek is mostly moderate hills, and so doing my long run there was a bit more specific to Boston.

I was decently happy with the long run. I used it to test out the Adios 9 as a potential marathon shoe - it is similar to the Evo SL, but less cushion and lower stack.  And unlike the Evo SL, it's been submitted to World Athletics for inclusion on their approved shoe list.

I think the Adios 9 will be my Boston Marathon shoe - I definitely feel better on downhills in it than any supershoe.  The only concern I had was some burning sore feet at the end of the run. I tend to get this in any cushioned shoe (it never happened in the Nike Free or the very thin soled Adidas Boost 2) and I've experienced it in past marathons in the Hoka Rocket X.  I suspect it's from gripping my feet slightly to compensate for the cushioning, plus my feet swelling during the run and my toes getting squeezed.  I'm going to add in some foot strengthening exercises over the next few weeks and hope that those, combined with thinner socks, will make the difference on race day.

Dailies:

Monday: Upperbody weights/core and foam rolling.

Tuesday: 7.5 miles, including an 800 in just over 4 minutes and injury prevention work. Massage in evening.

Wednesday: 6.5 miles very easy on trails .  Foam rolling in evening.

Thursday: 11.5 miles, including a 6400m tempo in 29:32, split as 7:28/7:25/7:20/7:19.  Followed with 4x200m with complete recovery in 53, 52, 51, and 51. Foam rolling in evening.

Friday: 6 "miles" pooly. Foam rolling in evening.

Saturday: 11 miles very easy (9:31) + two strides, followed by upperbody weights/corr. Foam rolling in evening.

Sunday: 20 miles progressive, split as the first 6.5 miles averaging 9:48 pace, the next 6.5 miles averaging 8:53 pace, and the next 7 miles averaging 7:47 pace, followed by half-mile cooldown jog.

Race Report: One City Half-Marathon, 3/2/2025

I ran the One City Half-Marathon on Sunday, March 2, finishing in a time of 1:38:51 which was good enough for the age group win.

This was the third time I've run the One City Half, and I continue to be impressed by how well managed this race is.  I left my hotel in Hampton at 4:45 am, and by 5:05 I had parked my car at the finish line in one of the many parking lots that was open and boarded a school bus to the start.  The bus arrived at the start area at 5:45 am, 15 minutes ahead of schedule.  Once there, I was able to hang out inside a school gym (the start line is on the campus of a local high school) until it was time to start warming up.

"Warming up" requires quotes.  It was a frigid, bone-chilling morning - the air temperature was 28 degrees but the strong winds resulted in a "feels like" of 19 degrees.  Mindful of my experience at the Jingle All the Way 15K in December, I deliberately dressed warmly, with thick running rights and a jacket over a tank top, plus a buff to keep my neck warm.  A small part of me had worried that I might be overdressed, but jogging my warm-up convinced me that I had made the right call. If anything, I was still cold.

***

With about 5 minutes before the start, I slurped a gel and then ducked under a rope into the start corral, seeding myself behind the 1:45 pace group - I intended to run faster than that, but I also knew that I would be starting conservatively.

I had wrapped myself in a space blanket from a previous race, which I clung to until 2 minutes before the start. That final 2 minutes seemed like 10, and then the race started.

I was pleasantly surprised to note that, though my normal first two miles stiffness was still there, it was muted.  I sat behind the 1:45 group until I loosened up and was able to start opening my stride, and then I started working my way forward. One issue I hadn't foreseen was that the 1:45 group was large enough to completely block the course.  However, several people very nicely moved over in response to my request, and I was able to start building up pace.  

The first two miles were in a head to cross wind, but most of the rest of the course would be with the wind at our backs.  Sometimes I noticed the tailwind and sometimes I didn't - I think that's pretty consistent with tailwinds - we never feel just how much they are helping us.

I worked my way into a hard rhythm that felt like something I could hold to the finish.  It did feel a bit more conservative than tempo effort normally feels - having not raced in a while, I think I was tentative in judging my own fitness and didn't trust my mental ability to push hard into discomfort for an extended period of time. I fortunately did have a steady stream of people to reel in, so I focused on that while ticking off miles.  

The course flowed as it always did - a few stride hiccups on my part when the course routed through Christopher Newport University (there are speed bumps there and some uneven decorative pavement that I have a hard time with).  There were also a few segments where we ran into the wind, which just made me appreciate the tailwind segments even more.

I had told myself that at mile 10 I'd try to pick it up, and right on cue at that mile marker I spotted a figure with long hair in the distance.  I wasn't sure it was female, but I decided to try to reel the figure in to find out.  Over the next two miles I pushed some more, getting pretty uncomfortable.  

By mile 12, she was almost in reach.  I decided then and there that she was likely in my age group and found another gear. With about 300m to go I passed her and tried to keep accelerating, however the final 90 degree turn and a timing mat broke up my stride and she caught me right before the finish.  I was a bit disappointed to be caught, but mostly happy that I had been able to kick and compete.

(and it turned out that she was in the 35-39 age group, so not an age group threat).

***

Splits were:

Mile 1: 8:18
Mile 2: 7:45
Mile 3: 7:34
Miles 4-5: 15:04
Mile 6: 7:35
Mile 7: 7:34
Mile 8: 7:36
Mile 9: 7:28
Mile 10: 7:32
Mile 11: 7:16
Mile 12: 7:15
Mile 13: 7:05
last bit: 48 seconds.

So this was pretty well paced - a slow start, then hitting a steady rhythm before picking it up in the last 3 miles. Of course, I wish those steady rhythm miles were faster, but that was partially the cold, partially a lack of confidence, and partially a lack of fitness.   As a rustbuster for my spring season, I'm happy with it.

Other notes:

• I experimented some with my pre-race morning routine this year.  I'm always trying to loosen up really tight muscles that limit my range of motion and keep my stride too short.  In the past I've relied on pre-run stretching and mobility, but this time I went with foam rolling - focusing especially on my quads, calves, shins, and back, since those are my big limiters.  And it seemed to help.
• Also helpful was using a vibrating massage ball on the bus to the start line.  I've found that if I use it on the highest setting and hold it against my muscles, it seems to relax some of the most tense muscles.  I'll definitely be packing it for future races.
• This year, I drove down by taking US 301 to US 17, bypassing the interstate entirely.  On the way back, I took I-64 to Richmond and I-95, but then exited I-95 south of Fredericksburg to get over to 301 to take that back to the DC area.  The diversion was required because our kitten Karma stayed over with her former foster mom in southern Maryland while I was racing - I dropped her off on the way down and picked her up on the way back.  But it also saved me a lot of driving stress from the parking lot that is I-95 between DC and Fredericksburg.  I very much recommend this route.
• I ended up snagging the age group win, and would have also won women's 45-49.  I was honestly a bit surprised that a 1:38 was fast enough to win those divisions, but I think that the cold slowed most people down - everyone I spoke to ran slower than they expected, given the massive tailwind, and attributed it to the cold.

Training log - Week ending 3/15/2025

This week was 60 miles of running and 6 "miles" of pool-running.

Just two workouts this week, both big ones. Tuesday's workout was supposed to be 2x4K, but I lost track of laps during the second rep and cut it short (this is where my habit of not paying much attention to splits during workouts backfired).  Not that big of a deal, since I still got most of the work done.

Saturday was a marathon pace workout.  Thankfully this time the park was NOT flooded; actually the weather was pretty nice.  Running off of feel, I averaged a pace in the low 7:40s - I'll be happy if that's my pace on race day.

Dailies:

Monday: 7 miles very easy (9:19).  Foam rolling in the evening.

Tuesday: 10 miles, including a workout of 4000, 3600, 4x200 in 18:39 (7:30 page), 16:53 (7:33 pace), 53, 53, 51, 51; 5 minute recovery between the long reps and full recovery for the short reps..  Followed with leg strengthwork. Foam rolling in the evening.

Wednesday: 6 "miles" pool-running and upperbody weights/core.  Foam rolling in evening.

Thursday: Yoga + 10 miles very easy (9:34) and two strides. Foam rolling in evening.

Friday: 3 miles very easy (10:04) to the gym, upper body weights/core, and 4 miles very easy home (9:36) plus two strides. Foam rolling in evening.

Saturday: 17 miles, including 2x5 miles in 38:35 (7:48/7:39/7:41/7:42/7:45 - average pace 7:43) and 38:23 (7:44/7:42/7:39/7:37/7:42 - average pace of7:41) with one mile in 8:49 in between. Foam rolling in evening.

Sunday: 8.5 miles very easy on towpath (10:00) plus injury prevention work. Foam rolling in evening.

Training log - Week ending 3/9/2025

This week was 47 miles of running and 15 "miles" of pool-running.

This week was recovery from the One City Half Marathon (still working on that race report). I kept things easy for most of the week before a long run that went fairly well.  

For the long run, I tested out a different shoe - the Adidas Evo SL.  It's the same foam that is in the Adidas Pro, but no plate and no aggressive rocker.  So - it has some of the bounce of a supershoe, but doesn't propel one forward in the same way.

The propelling-one-forward aspect of supershoes is problematic for me, because I lack the eccentric control necessary for managing that propulsion.  The result is that I feel like I'm going to trip over my feet (especially downhill) which in turn causes me to stiffen and shorten my stride.  And so I end up running slower downhill than on the flat.

Based on my test this weekend, the Evo SL doesn't have that problem.  Which makes it an excellent choice for an upcoming marathon with a lot of downhill - like Boston.

There is one catch - since I'm in the professional field at Boston, I have to wear shoes that are on the World Athletics Approved list. And the Evo SL is not on that list.  It meets all the criteria (stack height, etc) - it just hasn't been submitted for inclusion.  So I'm trying to see if I can get someone at Adidas to submit it so that I can wear it (my understanding is that it's really just a matter of submitting a form).

Dailies:

Monday: 3 "miles" pool-running.  Foam rolling in the evening.

Tuesday: 6 miles easy on trails (10:41) plus yoga. Foam rolling in the evening.

Wednesday: 8.5 miles very easy (9:47) to the gym, upperbody weights/core, and 2.5 miles very easy (9:43) home.  Foam rolling in evening.

Thursday: 6 "miles" pool-running in the morning.  Pilates and foam rolling in evening.

Friday: 9.5 miles very easy (9:30) + upper body weights/core.  Foam rolling in evening.

Saturday: 20 miles progressive, split as the first 6.5 miles averaging 9:42 pace, the next 6.5 miles averaging 8:39 pace, and the last 7 miles averaging 7:45 pace. Followed with a 1/2 mile cooldown.

Sunday: 6 "miles" pool-running and foam rolling in evening.

Training log - week ending 3/2/2025

This week was 35.5 miles of running and 5 "miles" of pool-running.

This is a belated entry for the week that I raced the One City Half Marathon.  I generally try to finish the race report, post that, and then post the week.  But once again I am behind on blogging, so I'm posting this to stay somewhat on track.

I had to pull out of a track workout on Tuesday when I felt lethargic.  I was pretty sure I knew what the cause was, though.  I've taken Singulair (montelukast) for allergic asthma for years, until last week when due to repeated pharmacy screw ups I had to skip it for a few days. At first I didn't notice much difference, but by Tuesday morning it was clear that I was off - my legs felt heavy, like they weren't getting oxygen.

I managed to finally get my prescription filled on Tuesday morning.  I kept the rest of the week low volume but with some short fast stuff to keep my running gait organized while letting my body recover (doing normal workouts when my asthma is flaring can dig a significant fatigue hole - I wanted to avoid that.

Fortunately, I felt much better for Sunday's race, which didn't go too badly, all things considered.

Dailies:

Monday: 5 "miles" pool-running + yoga.  Foam rolling in the evening.

Tuesday: 4.5 miles, with an abbreviated track workout of 1600, 800 in 7:32, 3:44 with ~5 minute recovery.  (The workout was 2x(1600, 800) - I decided to drop halfway through the 800).

Wednesday: 6 miles very easy (9:26) plus upperbody weights/core.  Foam rolling in evening.

Thursday: 5 miles on the track, including some 100s and 200s at half-marathon effort with long recovery - testing different shoes.  Pilates and foam rolling in evening.

Friday: 5 miles on the track, including a 1600 at tempo effort in 7:24.  Foam rolling in evening.

Saturday: Off except for foam rolling and stretching and driving to Newport News.

Sunday: 2 mile warm-up and then One City Half-Marathon in 1:38:51. Foam rolling in evening.

Training log - week ending 2/23/2025

This week was 57 miles of running and 14 "miles" of pool-running.

Yet another late post, because my phone apparently doesn't save my blog drafts.

Weather was again the story this week - most of the week was spent on the treadmill to avoid really cold weather with dry air.

The nice thing about running on the treadmill is that it lets me do an apples to apples comparison of how my fitness is progressing - Friday's workout would not have been doable two weeks ago.

The bad thing about treadmill running is that I have to relearn how to run outside after, as I did this weekend.  Sunday's long run was slower than I wanted, and some of that could have been because I struggled with my balance, though there was also a significant headwind for the second half of the run.

Dailies:

Monday: 9 "miles" pool-running + yoga.  Foam rolling in the evening.

Tuesday: 10 miles, including an interval workout on the treadmill of 8x3 minutes on with 2 minutes jog (8.4-8.5 mph for the on, 6 mph for the off) plus 6x 30 seconds on (9 mph)/30 seconds off (6 mph).  Followed with leg strengthwork. Sports massage in evening.

Wednesday: 10 miles very easy (9:34) on Lever-Runner (-5 pounds) plus upperbody weights/core.  Foam rolling in evening.

Thursday: 5 "miles" pool-running; streaming yoga and foam rolling in evening.

Friday: 10 miles on the treadmill, including a tempo workout of 5x7:30 at 8.2 mph with 90 second jog (6 mph) plus 2x40 seconds at 8.8 mph with 80 second jog.  Followed with leg strengthwork.  Foam rolling in evening.

Saturday: 10.5 miles very easy on trails (10:56) in the morning; upperbody weights/core and foam rolling in the afternoon.

Sunday: 16 miles progressive, split as 6 miles averaging 9:45, 5 miles averaging 8:50, and 5 miles averaging 8:10, plus a half mile jog. Followed with injury prevention work. Foam rolling in evening.