Road back from FAT!!!!!

Met Riley and Ben for 14.5 at a solid pace but still not workout pace. I was a bit sore at the start from the race and I took Kayla out dancing on Saturday night. We had a blast but my quads were sore. After the run I met bret and his family to see the Lego Movie. Wanted to go with a family so I didn't look like a creeper going to a kids' movie alone. The 10 year old in me had to see the movie. It was very good. I enjoyed it for sure. Thanks Bret.

Met Bret Riley and Jason for a 6 mile warm up then an uphill 6x400,2x200 workout with active downhill recovery. The hill was a beast. My splits were 90.4 89.1 86.2 84.5 86.2 85.1 for the 400s and 41.6 and 36.7 for the 200s. Cool down back to the cars. My heart was beating through my chest. After the last 200 I did a 10 second check and it was 30 beats in 10 seconds which is around 175-180. Real VO2 Max work. Love adding this stuff to the regiment. Feel like its adding some major strength.

Easy 10 with Riley on base this morning then ice on the knee and calf

calf was tight when I woke so I went light and will do my workout as part of the 15k

Another light run today starting my tapering for the marathon

4.5 miles before the race with warmup and strides. So I went into this race looking at it as a workout. I wanted to do a Lactic Clearing type workout. So I ran the first mile in 5:16 then slowed to a 5:58 ap for the next 5.38 miles on my watch. Then I ran the last 3 miles as fast as my calf would allow. 5:16 5:25 5:24 for about a 5:21.5 ap. Very happy with it. Easy cooldown with a massive group for about 4 miles. Have a massage tomorrow and icing today.