 I got Lucy out for a four miles (she is insanely strong, I ran four miles during this but she easily ran at least six as I was throwing the frisbee for her while running) and then quickly changed and got on the mill. I wanted some turn over and so I did 17 x 1 minute on, 1 minute off. Why 17? Because I was done when I got there. Really, I needed to be finished to get out with the kids for a bit. 10 miles in 68. The minutes on were at 5 m/m pace and the off minutes were 8 m/m pace. Stride counts were hitting 44-46 - so I think that is improving. My lower abs are still a touch sore, and I am not sure why - but I have suspected the treadmill! I think I might pull it a bit funny when I hit the front end of the deck (overstride onto the part that does not move). My gimp foot Ach. is a bit sore, but that is what you get for putting your foot in a lawnmower.
It was a good week. 80+ miles. 584 minutes.
M - 10 +, easy
T - 4, 7 w/ tempo run (treadmill)
W - 8e
T- 20, building (treadmill)
F - 6e, 5e
S - 10 steady state
S - 10 miles, 17 x 1 min on 1 min off
Next week I'd like to get a solid track workout in, do another good long run (but I might back off the distance a hair or two) and see if I can sneak a few other runs in to up the overall mileage. That said, I might shift things up and jump in a 5K race to get a quick status check. I feel good. I am starting to realize the benefits of this last two months - I am turning a corner. I still have a lot of work to do, but it is good to start to feel some of the benefits.
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