Wednesday I swam 100 laps. I felt good and ready to run Thursday. Thursday I ran 6 miles in 51:04(TM) which is 8:30.7/mi. with a .25 mile cool down. Then I walked for another 5 minutes.
On Friday my right ankle was a little tender. I was going to take the day off but thought a short swim would do my legs good. After 10 laps my right leg felt great. I swam a total of 50 laps.
Today I ran my favorite 10 miler. My average HR was 149 closer to my marathon HR of 163 and I ran for 1:24:15 for 8:25.5/mi. This is the longest run since August 5th. I felt great!!! I signed up for the New Las Vegas Marathon 2 weeks ago. My plan is to go 13, 15, 18 - 20, 15, 13 , run the Manchester Road Race, 10, and 7 for my long runs up to the marathon.