6am long run to grove and back on trail. 14 ish miles. time was 1.47 so average pace ended up around 7:35-7:40 although it felt faster. 5X strides. Went out too hard today and felt pretty bad by the longhorn dam. I'm a little irritated at myself for not backing off immediately. Need to keep this slow steady progression moving forward. forgot goo also and this might also have been a problem. Picked up a little with 2 to go, but too little, too late. Depleted. Ankle OK.
Goals for next week:
Monday- 7.5 stratford route- run conservatively to exposition, then begin to pick up and hit it hard at Austin High. Swim 1.25 miles
Tuesday- Milers at Zilker- Start slow and then pick up last 4. Do first one at 6:20, then drop to 6:00 until last one.
Wednesday-recovery run 7 miles- 7.45 to 8 min pace. Swim 1.5 miles
Thursday-16X400's at Austin High 4X84, 4X82, 4X80, 4X78.
Friday-early Am recovery run 7 miles easy if time. Travel to RI
Sat- Swim 1.7 miles
Sun-drink.
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