Good Mileage & 3 PRz

Week 7/21-7/27 was one of the better weeks of running I have ever had. I'm in the middle of a two week cycle of hard running, and this portion had a lot of quality thanks to two scheduled races and a last minute Fresh Pond race.

Sunday		21-Jul		Mass Ave Mile				12.35		Mass Ave Mile, then a tempo run in the evening.
Monday		22-Jul		Double				11.00		2m at lunch w/Raleigh. 9m in the evening - cut this one short after stopping at home to grab water, but ended up stopping just in time…
Tuesday		23-Jul		Killer Bee's				2.61		Legs feel empty - decided not to run before/after the game.
Wednesday		24-Jul		Intervals				10.21		1000x3/600/400x2/200 - really nice weather so I decided to do this on my own. Legs still a bit beat up, nothing felt smooth. Very 'meh.' Plantar facia on left foot is tight and right shin was tender/tight once I got home - roller + golf ball.
Thursday		25-Jul		Fresh Pond				4.95		NEW PR! 14:08 at Fresh Pond for the 2.47 loop. That's 21 seconds off my PR set LAST MONTH -  thatzcool!
Friday		26-Jul		Rest				0.00		Planned on an easy day, but had lots of stuff to do and Corven came up for a visit so I just scrapped the idea of a short run.
Saturday		27-Jul		Carver 5-miler				5.17		NEW PR!  30:57 for 5 miles. Very solid race. Developed a hot spot and blister so I didn't do much/any cool down.

Mass Ave Mile: I finished in 5:16, and while that is a PR - it was a terrible race. I've been doing intervals lately with a focus on mile-paced efforts, and I was feeling good about my chances of running under 5 minutes. I was obviously WAY off. I had terrible cotton mouth by the 2nd quarter, and that hasn't happened in any of my workouts. I came through halfway in 2:33, about 6 seconds slower than I was hoping...I think a lack of experience hurt me - I was too amped up. Need to relax next time.

Fresh Pond: Went out relaxed aiming for low 6 pace - I had a fairly difficult interval session the night before and just wanted to put in a good effort. Just under 6min for mile one, and it felt very easy. I picked up the effort slightly and I came into mile two around 11:38 (unofficially my 4th PR of the week, cool!). With a half mile to go I upped my effort even more, working towards a fast finish, and I guess this was just one of those nights where everything fell into place. 14:08 for the 2.47m course.

Carver 5-Miler: 30:57, and a full race report to come later.

Thursday Splits:
1000-3:44
1000-3:42
1000-3:38
600-1:53
400-1:17.23
400-1:13.84
200-31.85
200-31.85

Total Mileage: ~46.29