Weekly Status - 9/20 to 9/26

• Mon 7, 5 at 07:36 pace
• Tue easy 4
• Wed 10, 8 at 07:28 pace - Goal pace! mostly around 7:32 splits, last mile in 7:02
• Thu 7.56, 1378 vert.
• Fri off
• Sat 21.88, 4485 vert. last 3 miles went from pathetic excuse for running to almost blacking out. 16:27 pace
• Sun 7.56 1378 vert.
• Total 58 miles, 7241 vertical
  

Found out I had not been counting one segment correctly, hence my long run increased by 2 miles, not one. I'm actually not worried about dying at the end of the long run. It was a hot day and I got low on water. Also, I kind of expect to have long runs that end like this while my body is getting reacquainted with running longer distances. Right achilles/calf was tight earlier in the week (from the 7:02 mile) but otherwise, legs have been performing well.
I was quite pleased to hit my goal pace - over 20 seconds faster pace than last week. The hill workouts are definitely driving the faster pace of track workouts.
On the track workouts, I've evolved into this format:

• Ride bike two miles to track.
• 1 mile jog with maybe a stride at the end
• Stretch (soleus, gastrocnemius, touch toes, quads, 2 hip stretches, hurdle stretches)
• 1 lap with two strides
• Run tempo run
• 3 lap warmdown
• Ride bike two miles home