Trashcan Annie

foot was the same. Felt in a daze on these, but good. Cooper ran most of this workout too! What a stud. 4x300m up hard/down 4x300up+500hard/300down. It was very touching/cool/insipring to see my own son running up the hill and with a smile on his face no less! Amazing. I ran an extra one with him because he did one more after everyone else was done. I assumed he'd play with teh other kids so he was wearing jeans and chuck taylor high tops. When I saw him running on my second interval I thought, "oh he'll get tired and stop". By his last one I thought, "Tough little bird... Hope he doesn't get shin splints!"

4.4 mile tempo at half marathon effort....4.4m in 26:02 (5:54)

this was a weird workout. i had a very hard time getting into a rhythm that felt good. it wasn't until the last 1.5 miles that i felt 'good' and got into a rhythm. so it wasn't quite the confidence builder i'd hoped it be, at least not in the conventional way i thought it'd be. Feeling weird and off and still running just below 6 min pace, by my self is a pretty solid run, and feels great!

splits from my garmin

6.10 getting started... felt off.
5.44 ravine hill... felt good so i thought
6.05 i don't know if was scared, or just paying for a fast mile previous. gradual hill on walden
6.00 on bike path
5.51 *pace. this was the .4 section

then i did 4x 1on1off the mile split for this one was around 6.10 I have no idea how fast i was running the hard part.

ran on the treadmil.... boring. 6.40 to 6.50 pace the whole run.  Felt great!

ran with dave and shelley (12). The hills were really hard this morning for some reason. my legs were burning on each uphill and then felt awesome on the flat bike trail. i was sooooo glad to have company... and good company at that!

Got home and cooper wanted to run so i went back out! We had a lot of fun. he kept galloping and skipping insteading of keeping stride... and he kept looking behind him. The kid is going to really hurt himself one of these times.