PM-4 miles this afternoon. Ran into an old crow on the way back which was not in the least intimidated by me. Raised his wings in a rather rude and defiant gesture as I jogged by. I suppose I wouldn't make for a very good scarecrow..
AM-16 miles with alternating efforts. Did some high knee and back kick drills during warmup and then took off towards Sunnyside ave. Pushed it pretty hard at the zoo turnoff in the closing miles so I'll probably feel that for a couple of days.. Planted a couple of bottles along way though which really helped. CD at SHP and then dashed home.
AM-10 mile steady state progression run. 75-85% mhr. Tired from work last night. Lots of walking, lifting and bending constantly in addition to not getting to bed till 1 in the morning. Blue collar cross training I guess.
AM-20 mile long run with 10 mile canyon progressive tempo. Borrowed this from Sasha's arsenal of workouts. Very effective but will definitely put you in the hurt locker if not done correctly.
