Capped off a heavy speed week with one more tough day. This was a lower mileage week, but was tougher than any 50-mile week I've ever done. I've done so much quantity over quality in the last year with ultra training that really getting down to good speed sessions has felt really good. I feel stronger!

Anyway, started with 65 minutes easy, then 20 minutes of 1-minute hard, 1-minute easy, then 15 final minutes of easy. Good workout on a hot day! It was a straight up shirt off in the final mile kind of run. That NEVER happens. This girl's shirt does NOT come off whilst running.