Long run on tired legs from yesterday's race. Chilly start with clouds. Eight mile donut and then onto bike path and back. Average pace around 8:08 with 8:35 first mile and 8:35 uphill returning from bike path. Final mile in 7:30. No bear issues. Chicken and rice for dinner last night. English muffin with honey for breakfast. Coffee Saturday but not today.
Afternoon treadmill "Beast." Legs were sore, especially quads, but treadmill worked out the soreness. Progression from 8:41/mile down to 7:30/mile. Final pacing felt very comfortable.
Warmed up with three miles outside in late afternoon. Came inside for mile repeats on the treadmill. 4 x 1 mile at 6:15 then 2 x 1 mile at 6:10 with one-minute recovery jog. Treadmill at one percent incline. These felt comfortably hard almost like a tempo run. Two miles of cooldown.