Be the change

two mile warm up, 16x200 alternating between mile and 5k pace (36-37/42-43), mile cool down.  Splits were 42, 37, 41, 37, 40, 35, 39, 35, 38, 35, 38, 36, 37, 34, 36, 34.  They all felt really good and really relaxed.  I had 90 seconds rest in between.  By the end I could feel my legs start to hurt and my muscels start to tighten up so I am glad I didn't have to do any more.

4 mile recovery run, calves are destroyed but I got through it.

Legs still hurt pretty good today.  just a nice short run to shake out the legs.

Legs felt better but calves are still tight.  I had to get a hill work out in so why not do it while my claves are super tight.   I treated this as a strength run and pushed the hills, both up and down.  Got in 7 up and 7 down, and my legs started loosing up towards the end which was nice.  average afater I warmed up was 6:40ish.  

I counted basketball as my mileage today.

This was a rough run.  I was planning on just taking it easy and averaging around 7:15, and my first mile was great and easy at just under 7:30, but I didn't have another mile over 7 after that.  After mile 11 I didn't have another mile over 6:30, and I started to feel it in my achilles around mile 15.  The first 13 miles felt great though.  I felt extremely strong up the hills, and under 6:30 pace felt nice and relaxed.  The last four miles were the worst.  I didn't slow down but my legs started aching pretty bad, and my achilles felt like it was close to the damage control zone.  I made it through it and really need to focus on taking the 20 miler next week easy so my body can adjust to these distances.  Overall average was 6:39 with some good hills thrown in the loop.