Week 6 (26M - 3:40 running, 2:50 x-training)

Monday, July 20th
4M run with last mile strong. [Treadmill, Launch 2] 8:15 was the average pace. 8:46, 8:30, 8:13, 7:30. Started at 8:49 and bumped the pace by 0.1mph every half mile. At the start of the last mile, I set it to 7:30 and left it there. No part of this run was too fast today; everything felt very controlled. Pectineus was actually better than yesterday, but my ankles were sore today.
2M walk. Took 28 minutes and HR ranged from 120 to 135.
Chiropractor Appointment.

Tuesday, July 21st
60' walk.

Wednesday, July 22nd
6M easy run. [Treadmill, Launch 2]. Average pace was 8:31. Started running outside, but my ankles were hurting pretty bad and I was worried about not being able to finish so I switched to the treadmill. Bumped the pace by .1mph at the end of each mile. 8:49, 8:41, 8:34, 8:27, 8:20, 8:13. Basically everything on the inside of my left leg hurt and everything on the outside of my right leg hurt. Plus both ankles. BUT, the efforts are feeling easy. I'm extremely pleased with how comfortable (effort wise) the runs are becoming.
0.5M walk. 

Thursday, July 23rd
4M run with last mile strong. [Treadmill, Launch 2]. Average pace was 8:25. 8:49, 8:41, 8:34, 7:30. Left foot hurt really bad today. As did my pectineus, ankles, etc. But that left foot was definitely the sore thumb after the run and throughout the morning. Legs were heavy and tired today.
1.5M walk.
Weights. 3 x 5 reps.

Friday, July 24th
Rest day.

Saturday, July 25th
4M easy run. [Katy Trail, Launch 2, DP 71.1, H 67%, T 82.9, W 5.8]. Average pace was 8:11. 8:40, 8:14, 7:59, 7:52. All of the same aches still, but nothing bad enough that it stood out over the others. Much faster run than I expected. I was 8:08 pace thru the first half of my second mile, but tried to put brakes on knowing that I didn't want to run as hard as last week.
1.5M walk.

Sunday, July 26th
8M easy run. [WRL, Launch 2, DP 69.1, H 65%, T 82, W 4.6]. Forgot my Garmin again, so I ran for time, just like last week. Pectineus is still sore, right shin is aching, both ankles are aching, and my butt ligaments are still aching. All that said, I was able to run the full 70 minutes without stopping. Fitness-wise, I'm feeling pretty good, just need to stay healthy so I can keep building.