August 10

AM: 15:00 @ half-marathon pace, 3:00 recovery, 10:00 @ 10-mile pace, 3:00 recovery, 5:00 @ 10k pace - 11 miles
PM: 5 miles easy

I ran the BCTC workout this week on the creek trail, hitting 5:30 pace on the first rep and then working down from there. A sweatsuit shake-out followed in the evening.