1:15:57 (might have been a little shorter than 9 did wu and cd on the trails, some of which were pretty steep)
28:34 wu
12 x :25 about 3K race pace w/1` recovery
29:24 cd
Had a choice to run 60`-75` easy or do this workout -- decided that my legs felt pretty fresh and decided to do the workout - for next couple of months I can choose between some very short bursts of speed on Tuesday or easy runs -- I plan to do as many of these as possible. These workouts are supposed to help leg turnover lactic acid tolerance ... so they are really good training for just about any training distance (Greg wrote an article about this in Running Times last year) - they sound pretty easy, and for the most part they are, unless you do the first few too fast, in which the last ones are pretty hard!! The best part is they are short enough that there is no real penalty for doing them, they don't really trash your legs. When you do them in the middle of the run they also seem to give you the added stimulus of running when your legs are a little fatigued.
It was so BEAUTIFUL today - perfect weather! Dean saw a tarantula yesterday afternoon on the trail!! yuck! he even poked it with a stick to see if it was alive!!! I guess it would be cool to see, but I am afraid it would scare me -- and then I would fall off the trail!!
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