12th July: 17k Wow! Slow & steady.

1. Distance assigned: 16k Distance ran: 17k Ave temp 71 degrees.

2. Pace assigned: none. Pace actually run: total time: 2:45

3. Walk break ratio assigned: 1:1 Walk break ratio used: 1:1. Several times I forgot to stop running until 2 min - meaning a 2:1 ratio - probably less than 10 times.

4. Speed-work done: none today

5. Any aches/pains? No. Knees felt fine throughout and afterwards too. Overall felt really good. My quads felt a little fatigued the last 30 minutes or so.

6. Questions? No. Ran the beach in the rain. Learned that rain doesn't necessarily mean cold. Hard rain for the last hour was cold, though. Glad I had layered - it was fine.

7. Weekend workout planned for next weekend: 8x800m repeats

I have a feeling that the extra work, required during
beach running, was a partial cause of your quad fatigue. Normally the quads
shouldn't be used much. Try to use a "shuffle" during the last half
of your long runs, whether you run on the beach or not: keep your
feet low to the ground, short stride. When you get the shuffle right, you
don't have to use the quads at all.

You are doing great!