Today's workout

8 minute warm up, 4 x 5:00 up tempo with 1:00 jogging rest in between. Ended up going 7 miles total in 52:47 (7:32 ppm). Went from apt. down Bellaire highway to torch lake, which is exactly 3.5 miles one way. Halfway at 24:25. Did three of the fast sections on the way out and one plus 35 seconds on the way back, which meant I had about a two and a half mile cool down, which I plodded because I was feeling a bit sick.

Two of the fast sections were up very steep, long hills. The whole seven miles is up and down numerous big hills. The way out was west into the sun and directly into a headwind. The way back probably sucked worse though. Had stomach cramps the whole time and seemed short of breath. I think I got a little dehydrated. Just happy to be done.

June total: 86.9 miles

Last hard run before asparagus

Fartlek, 3.5 miles total 23:22 (6:40 ppm). 1 mile warm up (6:56), 5 x 2:00 hard with 1:00 jogging rest in between. Somehow the hard sections always seemed to be on the uphills.

Shins felt better today, so that is good news.