Friday: 3.5 easy.
Saturday: VT 100-on-100. 3 legs:
5.3: 29:10 (5:30/mi);
7.2: 42:10 (5:50/mi)*;
5.0: 28:10 (5:42/mi).
21 miles including warm-up and short cooldown. I was pretty happy with each leg, *except for having to stop for a little over a minute during the middle leg to sort out some GI issues. I learned I shouldn't eat lots of raw hazelnuts and almonds before running hard... go figure. Had a really fun time with a bunch of friends and feeling optimistic about running well at Manchester. These paces certainly didn't come easy, but I have exactly 11 weeks to make something around 5:50 pace feel comfortable. Time to recover, and then go to work!
Sunday: Off; recovery day.
Total: 68 miles on 6 days. 79 miles on a rolling 7 days. Plan is to go easy this week with some light track work and and maybe to check out the Carlisle xc 6k.
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