I decided to do an old work out I did a couple years ago training for my first Boston. There is a 1.15 mile loope less than a mile from my house with three very steep hills on it. The my Garmin says the first is about 150m and 9% incline, the second 250m 7% incline and the 3rd 50m 13% incline. I run the loope at an easy pace and I sprint the hills. Last night I did 5 laps, so 15 sprints equallying about 1.5 miles. Total run was 7.5 miles. I think I may start doing that workout everyother week instead of my 2 1/2 min repeats on rolling hills.
6.4 miles Recovery run. I kept trying to slow down. Wanted to run 8:30s but ended up running at 8:00 exactly. I did 10 hill sprints over the last mile +. My legs have felt really good this week. I've got my 1st 20 miler of this training cycle scheduled for tomorrow morning. I'm excited to get out and do it.
My first 20 miler of this training cycle went well. I got up at 4am went and planted some water bottles and was out running a little after 4:30. I did 2 10 mile loopes on a very hilly course. Total time 2:37:36 Avg Pace 7:53. I felt great at the end. Last 2 miles were 7:00 then 6:58. My foot didn't bother me much, but on a few of the downhills I was worrying that the next step might be my last. From here out I'll do a 20 miler every other Sat. with a 23 miler 3 weeks before Boston.