Saturday - 10 miles

MAF. I'm back to basix on those runs, keeping it very disciplined. I have to remember that I'm training by HR not pace. Pace is the most common measuring stick. Not for me. I'm letting go.
And I'm going to run more MAF on easy days and Aet on those days and tempo on those days. Focus.

Total weekly mileage: 33 miles.

(On Sunday, I was to do 7-10 miles to reach my "40 miles" for the week. But I said nahh. Friends were in town, I'd watched a 6+ hr. tennis match that was truly classic, still had my pajamas on by the time the P.L. sun broke through, and decided to have some more left-over tri-tip and a beer instead.)

I need to sign-up for a race. I'm just trippin right now. I need a bulls-eye.

Thursday - 10 miles

Avg. HR 150, but the max 175 tells the story. Did 5 on grass at MAF and then 5 tempo on trail. The heat was on, I might have been a little parched, but I kept it pretty steady hard and it felt good. I wasn't all out. I want more.

Then I spun on the road bike around Fiesta Island, 5 miles (20 minutes) and sipped my recovery drink. It was a good idea. I got to see how many freakin' people are in town ready to tear-up the 4th of July.

Happy 4th to anyone who reads this.

Wednesday - 10 miles

Tuesday - Nada. It felt GREAT.

Noon - 6 miles, Avg. HR 145, trail run 1000ft. + some asphalt. Hottest time of the day, actually hiked some of the steep stuff. On the asphalt I ran practically on my toes. Just felt right. . . .

p.m. - 4 miles, Avg. HR 150, felt strong but was pretty tired.