29 miles with track, tempo, and trails. Also hung shelves in my kitchen, which has been a yearlong process. Pics below the running details.
Monday — Stayed home from work to stain shelves and paint brackets for the kitchen. 0 miles
Tuesday — Morning 3, followed by 2x2K at the track. Nailed the first one in 8:02, but succumbed to heat and jogged in the second one in 9:27. The positive takeaway is that I didn’t just drop out of the second repeat when I realized I couldn’t stay on pace. 7.5 miles
Wednesday — Did some bodyweight work and Pilates at home before work, unsure if I’d have time to run with meetings and other obligations. My schedule freed up, so I had a great tempo run on the indoor football field at Vanderbilt’s recreation center. I ran easy/hard, so hard, but not to the point I felt like it was hard. 10:00, 5:00, and 1:00×5 segments with jogging segments in between. 6 miles
Thursday — NRC West fun. 4.3 miles
Friday — Road, trail, and the steepest climb/hike I’ve ever done on the Appalachian Trail in Hot Springs, NC. 5 miles
Saturday — Trails and hills in Hot Springs. 5 miles
Sunday — Drive home from NC. 0 miles