Wednesday: 8 miles (2 warm up, 5 tempo, 1 cool down). This was my first run (other than races) with a heart monitor in a long time. I couldn't face a tempo run on the track today so I did it through Golden Gate Park, basically from Ocean Beach to the Conservatory of Flowers and back along JFK Drive, which is flat enough and traffic light-free enough to be functional. Wearing the heart rate monitor for this run was fascinating enough that it deserves a separate post, so I'll go into all that later. Still, it was a good run, and I'm tempted to start doing more tempo runs along this route (now that I'm wearing the monitor again) when I just can't face running in circles for 8 miles.
Friday: 6.25 miles (2 warm up, 3 x 10:00 @ 10K pace (about 4 miles), .25 cool down) In spite of semi-nasty weather at Kezar, this was one of the best speed workouts I've had in a while. All three repeats felt good, I kept what I think is a reasonable pace (a little bit slower by the numbers than my actual 10K pace due to the nasty headwind that has essentially set up camp on the back stretch at Kezar Stadium), and no shin splints / Achilles pain. I actually meant to cool down with a full mile, but I had to be somewhere & ran out of time.
Saturday: 7.2 miles easy. I'd only planned to run 6, but I felt good and realized that if I could tack on an extra 1.75, it would bring me to an even 40 for the week, for the first time in nearly a year! So exciting. Alas, again, I had places to be & was already cutting it pretty close in terms of time, so I didn't quite get there.
Grand Total: 39.45 miles
Not quite back to 40 yet, but getting really close. Plus, no aches and pains (at least no significant ones)! Next week I'll probably cut back a little since I'm racing 10K on Saturday, and maybe the following week as well, but starting the first week of September, I should be ready to start busting out 40+ weeks on a regular basis. Finally feeling like I'm really, truly recovered, which gives me all sorts of mischievous ideas... :)