Monday: Run 1.25 miles (12:48 pace)
Tuesday: Easy run 4.2 miles (13:02 pace) - Felt much easier than other easy runs lately. (The drop in temps to 60 was probably a factor there!)
Wednesday: Run 5.0 miles (12:26 pace) - easy with a HIIT segment
Goal: 2.5 - 3 miles easy, 4 x 2:00 @ < 8:30 with 2:00 recoveries, 1 mile easy
1 - 3: 13:02 pace
4 x 2:00 intervals: 8:32, 8:43, 9:18, 8:41
4 x 2:00 recovery: 14:59, 15:59, 16:18, 15:11
0.6 easy: 12:07 pace
Thursday: Run 1.3 miles (12:29 pace)
Friday: Run 1.2 miles (12:42 pace)
Saturday: Long run 9.0 miles (13:13 pace) - In the same neighborhood as long runs lately for overall pace, but it felt easier overall, especially the first half or so. Despite the heat - 84 degree when I started! But the bonus of running in the evening (cause mornings are ridiculous hard!) is that it gets cooler instead of warmer as you go. :)
Sunday: Tempo-ish run 3.15 miles (12:17 pace) + NROLFW phase 2 workout B
Started my run maybe just going to do the minimum 1 mile for the running streak, but felt good a few minutes in so I decided a 5k at MGP (12:30) on tired legs would be fun.
Total running: 25.1 miles
Cut back week per the half marathon training plan, so pretty good as far as that goes. But then I signed up for the Portland marathon, which I should basically be starting training for right now, so I've cut to pick it up a bit on the half training for it to flow into actual marathon training after the race.