Training Log 8-3-13 to 8-9-13

Good week of running:

Sat: 20 mile long run- had some heat exhaustion symptoms emerge at end that reminded of Diablo, walked it in.

Sun: 3.5 easy/hard in "Toshi's Hills"

Mon: am: 4.5 easy, pm: 4.5 easy- felt awesome

Tues: am: tempo at Rancho 6 with 1200 climb, pm: 4.5 easy- still good

Wed: am: no running, pm: 7 easy- legs still bounce

Thur: am: 3 easy, pm: 7 x .47 mile intervals "around the field", walk Hall rd., .5 mile warmup, .5 mile cool-down, pm2: racquetball.  peppy at beginning, ending slugish...

Frid: 5.6 easy

Total: 63.1 miles running.  24 miles bike (commute to work 3 days). Overall a really promising progression training wise.  I haven't felt better running in a long time.  I feel myself gaining strength.