Thursday – Spent about 40 minutes in the pool swimming and running. My legs were surprisingly sore from the slow 5k on Tuesday. The water was the perfect medium, including a 15 minute hot whirlpool.
Friday – Tonight I spent an hour in motion on the cinders that covered 4.56 miles. After a one mile jog, I ran and walked alternately for 30 seconds. My plan is to run frequent 1 hour efforts using the MMF (My Modified Fartlek) plan with the goal of steadily increasing the distance covered in the hour. Tonight was 4.56 miles with heavy, sore legs in 80+ degrees. Is a goal of 6 miles by mid August too optimistic? That is only 10 minute pace. I am pretty sure this plan well require some early morning run as the summer heats up