Week 5, Day 3 - 16 week full IM training

Woke at 5:30 AM
Drove up to ACU and did my run on the Lunsford Trail.

Key Run
WU: 15' easy jogging, stretch, 4 100m accelerations/striders
MS: 1x5:2
       4x2:2
       1x5:2
  2x40 each of high knees, butt kicks, skipping
CD: 12' easy jogging
Total time - 1:04 (probably around 8 miles...ran around ACU 4 times which is a little less than 2 miles a pop)

Menu:
post-run: blueberries, carob powder, almond meal, flaxseed, hemp protein, 1/4 banana, almond milk, all blended in food processor
Business lunch, Jason's Deli - spinach, tomatoes, mushroom, pepperoncini, broccoli, ground pepper, carrots, hot lemon water
Dinner - large salad and cooked veggies, bowl of red lentils, few carrots with homemade dressing and some with almond butter as an appetizer
Dessert - bowl of frozen bananas and mangos, almonds, raisins, small cup of dry oatmeal, dates
3rd consecutive VFBNS day with no variance