4 weeks to go

Have to Work for Results

Day	Planned	Actual	Comments
Monday	30 Min AR	30 min	2.66 miles 10'54"
Tuesday	2x20 AT	2x20 AT	Tough but pushed hard keeping AT under 9 min pace
Wednesday	XT	Trainer day	lots of glutes and core per my request
Thursday	60 Min AR	46:47	4.87 miles 9'34"
Friday	XT	XT	active circuits
Saturday	14 miles MS	14 miles	10'56"
Sunday	6 miles	6 miles	11'14" pace

Monday I thought about skipping the run, and doing the gym class.  But learned gym class would be leg intense with dead lifts.   So opted to skip and do a 30 minute recovery.  Overall run felt pretty good considering I had done 20 miles the day before, back was still sore.

Tuesday was track night, which was 2 20 minute threshold with 5 minute recovery.  I pushed hard, definitely felt it, but also felt good about it.  First set was easier, but both sets were under an 8'50" pace.  My back was still feeling sore from Sundays run.   Walking was bothersome, but once I got moving I was good.

Wednesday was trainer day at Dynamic Grit.   We focused on glutes and core to get work on getting my lower back to be stronger with hopes of less pain on the long run.   Definitely think I'm going to be sore tomorrow.

Thursday, was not sore like I had expected.   Thought I was going to be late to Sketchers run group, but managed to get there in time to join the group doing the Poinsettia loop.   I felt great during the run and each mile increased with speed.  It was my fastest time for doing that loop.   No pain whatsoever.

Friday I opted to go to the DGF group class.  May have been a mistake in making Saturdays run a lot more difficult.  Class was a great tough class.   But full body intense.   It was a circuit repeated 3x with 2 minutes at each stations which included: lunge jumps, tricep extensions, burpee leap overs, planks, battle ropes, and bear walks.    I'm exhausted just thinking about it again.

On Saturday,  I woke up super sore from Friday's work out.   Somehow managed to run my 14 miler in the morning.  The goal was to keep race pace.   As one can tell from my splits, that wasn't happening.   Legs and glutes were super sore and felt sluggish.   Overall this 14 miler felt worse than the 20 miler on Sunday.    Finished feeling nauseaus and had no desire to eat.   But I got it done.

Sunday, I ended up doing a 6 mile recovery run.  Overall felt good and easy going.   Knees were slightly bothering me on downhills, but nothing that jumps out as really bad.   Time to rest so that I can prepare for next week.

 Overall it was great and focused week.   4 weeks to go.   Woot Woot!

Overall Score: A
Nutrition score: B+