FR half training

For this fall's race I've been following the FIRST program. Three hard runs per week. Here's the rundown. 7/16: Tempo run. Three miles in 26:15. Felt good. Wore my barefoot shows and my calves were pretty wrecked. 7/18: four by four hundreds in 7:55. Felt exhausted and weak. 7/20: six miles in 63:14. These long runs are difficult mentally. Uneven effort and pace. Very tight hammy and HF. 7/23: four miles in 35:12. Awesome run. No recovery needed. 7/25: three in Antietam, untimed. Difficult, went out too fast. 7/27: seven miles in 71:12. Difficult mentally. Very tight HF. Had sport beans during first half. Not much recovery needed. All but the one were flat treadmill miles.