I ran 45 minutes yesterday, 35 minutes of intervals after 10min wu. 100 steps (right foot count 100 times) hard, 50 easy, 200 hard, 100 easy, 300 hard, 150 easy, 400 hard, 200 easy, repeat once, easy jog/walk home in the last 5 minutes

It felt good. Hard, but good. My calves are a little stiff today, I haven't done intervals in a while. Getting back into the 6 day a week plan after enjoying a couple of weeks of just maintenance. I have to keep riding/swimming through mid-September, then will switch to bike/swim maintenance and focus on running again. Time to map the 10-week marathon training plan back into the schedule.

Had a massage yesterday, wow, my back and hips are loving it but a little sore today, so I took this morning off.