7/12/11 - Ran my 6 mile loop in 40:27 and cool down. Was trying for a sub 40 minute loop today but I think the humidity played a role and my legs were still off from the 50 mile road ride on Sunday.
7/13/11 - 8.5 mile run at the Cove. Ran 4 gorge, some of 4 gorge ext. comet, songbird, and out on the road.
7/15/11 - Ran 9.5 miles around the Grandin area. Some trail, some greenway, and road. Kept a 7:45min/mile pace.
7/16/11 - Ran 10 miles. This is a road loop that run from home to Lewis Gale, down Apperson and then in some neighborhoods of Raleigh Court. Ran at a 7:45min/mile pace.
Mtb later in the day on the Fishburn Park trails.
7/17/11 - Cycled 38 miles. Home, Roselawn, Sugarloaf, Hidden Valley golf course, Apperson, Harborwood, Wildwood, and back home via Apperson.
Week Total - 37.5 miles of Running, 10 mtn biking, and 38 cycling.
Good week of running. My legs didn't care for the back to back 10 miles days. I see the benefit of doing longer back to back runs for endurance. The road bike is a huge benefit that gives my joints a break while still getting the aerobic workout. In addition, my legs can be dead from running but still be on form for biking. Next week will be a similar run load with a shift to a slower pace in all runs and maybe a shift to a few more cycling days.