T 7.1 mi road easy, St. Augustine beach (7:32/mi)
W AM 5.3 mi failed road interval 4 X 800 (2:54 2:54 2:54 2:56) + 2 x 400 (1:29 1:30)
PM 4.8 mi road easy (7:21/mi) St. Augustine beach
T 4.5 mi easy St. Augustine beach (7:26/mi)
F AM 5.4 mi easy @ Back Cove (7:21/mi)
PM 6.2 mi, incl. 4 mi tempo (6:54/mi) @ Twin Brook
S 10 mi easy @ Bradbury (9:47/mi)
S 15.3 mi road easy (7:38/mi)
Total distance - 63.6 mi
injury report: stepped on a rock during a short road last Friday (9 days ago) and bruised my right forefoot (I was running in the Asics Pirahnas which have thin foam soles). This didn't bother me on the roads in Florida but the gravel at back cove and the roots at Bradbury absolutely killed me.
I also run in thin soled shoes, (Mizuno Wave Universe 3's without the insoles) and the new gravel at back cove often hurts my feet.
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