A pretty strong week, although I may have overdone it just a bit.
Tuesday - 10 mile hill workout at 8:26 pace. Felt strong, very little pain.
Wednesday - 5 mile recovery run.
Thursday - 10 miles, including 5 miles of hills and a 3 mile tempo run, all 3 miles at 7:21 pace and avg bpm's 165, 170, 172. Probably lost a few seconds per mile by running hills on the same day but I really wasn't sure I was going to attempt the tempo portion but then felt good enough to go for it.
Saturday - 20 miles at 9:00 pace. Pretty slow pace but there was still long stretches of ice plus I ran with a friend for 4 miles or so. Felt pretty decent when I finished.
Sunday - 5 miles at 9:30 recovery pace. Probably should have just taken the day off. My left quad was very tight right from the beginning and then my right hip became very sore during the run. I iced the hell out of both areas for the rest of the day and today (Monday) it feels much better.
The plan for this coming week is to back off just a bit and run 3 short runs, a medium-long run, and then a half marathon race on Sunday.
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