AM- 13 holes.
PM- BW- 3 miles warmup, then a 10 mile progressive tempo- brisk (~6:20-6:30), Tinman (6:10), MP (5:55), then finish at LT (5:40). My legs didn't feel great, it was hot (85 deg) and I quickly discovered I was somewhat dehydrated, all of which contributed to a sub-par workout. Ran mile 24 to 19 to 24 on TOU course. Splits were 6:34 (uphill), 6:19, 12:28 for 2 miles (a bit slow), 6:08. Turned around and was supposed to do MP for 3 miles, then 2 LT. Splits were 5:54 (good), 11:52 for 2 (good), 6:01 (bad- was supposed to be 5:40- legs were very tired), 5:45 (ok). Pretty tired by the end of an ok workout- it would have been nice to be about 60 seconds faster overall. 1:45:12 for the 16 miles, 6:34 avg.
My bruise is feeling a bit better but now I have really messed up my left arch- I know I have been somewhat modifying my stride to protect my foot/bruise, and I think it is really messing with my arch. It feels ok to walk with good shoes and support, but very painful to walk barefoot. I will ice and monitor, but will cut mileage and forgo my planned 100 mile week if my arch doesn't start feeling better. Oh well- most of my work is behind me, now, the priority is to maintain and stay healthy. I have been lucky injury-wise this season, so would like to keep that trend going.
768- 265, Adrenaline- 81