Long run day!

<Almost 3 hour run day> 

Got up early 5am- Aug. 24th 2015

Ran 45min in the morning. Did sit ups. Went to work then ran about 1:55 minutes after but felt very sore still and it was 97 degrees out so I couldn't go as far as I wanted. 

Today I will be doing a ladder workout.  1 mile 1200 800 400 200 × two sets. 
Here are my times from the work out today.
1 mile- 5:20 (5 min rest)
1200m- 3:39 (3 1/2 min rest)
800m- 2:34 (2 min rest)
400m- 71 (1 1/2 rest)
200m-29 seconds 

2nd set rest 6 min rest

1 mile - 5:34(5min rest)
1200m- 3:40 (3:30 min rest)
800m-  2:34 (1:30 min rest)
400m- 70  (1 1/2 rest)
200m - 28.74 
mile cool down and warm up :) hardest workout this year! weigh 169lbs afterwards :D

I am starting to feel a lot better, finally feels like my achilies is healing, doesn't bother me as much anymore. I bought these copper compression socks. Now all i need is to heal my calves and I will be about 100%. I also took a Espom salt bath that seemed to help, also icing. :) 

Also I am on a diet from Muscle Pharm called the Bizzy diet. Suppose to be a 22 day program but I might keep going until I get down to my race weight which is in the 150lbs. Currently I am about 170lbs. 

I am very excited to see where I am going this season because I am putting in a lot of work and trying to do what I can, currently putting in about 70 miles a week. I don't feel too bad yet, a little tired but I was looking forward to being like that. 

Thank for reading! I will update the workout later today.