Long run and weekly summary

So today was my long run and it was beautiful out. Sunny but not too hot and I was totally in a running mood. Put on my water backpack and packed a running gel and was good to go. The plan was to warm up, run 13 miles and then cool down. 

  I set my running app to yell at me if I went above 9 mins/miles and it actually felt pretty easy to maintain...I love runs like that! I ate half my gel at 4.25 miles and the other half at 8.5miles and that seemed to work out pretty well. 

The only issue is I keep forgetting to put my body glide on when I wear my running backpack. The weight of it on my sports bra chafes at the clasp and I get raw patches on my back...ouch!! Also the super sexy sock tan lines are back :)

Weekly Summary:

Monday: 6 miles @ 9:04mins/mile
Tuesday: 5 miles (3Miles Tempo @7:01mins/mile)

Wednesday: 4.79 miles (Easy - 9:28mins/mile)

Thursday: 5miles (8 intervals of 0.5mile@6:53 mins/mile average)

Friday: 4.85miles (Easy - 9:24mins/mile)

Saturday: rest

Sunday: 0.5warm up, 13miles at 8:47min/mile, 0.67 cool down

 

Total weekly mileage: 39.81miles or 64km ... not bad :)