AM: 14 miles long run. Last four: 5:41,5:45,5:31,5:29
PM: standard core routine + lite kettlebell then 1 hr. Pool run
It was 18 with -1 windchill. Remember Friday when I ran shirtless? Anyway I picked it up a bit at the end and it felt really easy to run the 5:40s-30s. Just need to progress this season doing this longer and more relaxed.
AM: 3 WU 8K tempo (1600m splits: 5:34,5:24,5:19,5:17,5:10) 2. 7 CD
PM: 4 miles
Felt nice and relaxed. Focused on relaxing and enjoying it which helped a lot. I'm going to have to focus on longer efforts at a faster pace in order to do well in the 10 mile and half. I'm heading in the right direction. The tempo was never forced or hard but moderately taxing, as it should be.