Notes
Chris saved me on this run. I was planning on doing 6x3k at 5:30 pace with 1k jog recovery in 3:55, which I was really dreading. Chris called me and needed to get in a long run, and since my calf has been hurting and I wasn't mentally feeling a hard marathon specific workout, so we teamed up. The plan was to do a gradual 20ish mile progression over some hillier terrain. We ran around Moss Wright, went to Hogan's Branch through 12 Stones and the golf course, went up the Twin Towers with the hill extension and then ran Windsor Green 1.5. I felt really good on this run and was never tired or anything. I was debating going up to 24, but we called it at 22.
My calf really didn't hurt at all. I spent over an hour digging my thumbs into it last night and took three Aleve before the run as well. With the half marathon this weekend, I can afford to treat it a little more and reduce the mileage and intensity some.