Big workout this morning. 17.5 miles with 5.25 at tempo pace effort. I ran part of my normal run but up onto the Coral Canyon mesa and went to the park (8.6 miles out) for a drink and restroom. Then I ran back the same way until I was at 9 miles. From there I started the tempo back up the road on top of the mesa and then dropped off the hill by the watertank (steep and rocky) and made my way back over to the new overpass. I ran up over that and down to the intersection by the fire station- then up the dirt road (killer hill at tempo) and back down into GS. I stopped the tempo at the fence. From there I did a cool down of 3.25 miles up to the water coolers on the golf course and back home. This is a tough area to run way fast on due to the terrain, but the effort was solid this morning. It's that time... I really need to do at least one good tempo every week or I'm going to be stuck with no improvement. Hopefully from here I can finish the week off strong and then have a good taper week next week to run Bryce on. (white cumulus 409.3) 4 miles on the treadmill this afternoon. If the distance is low the treadmill isn't too bad.
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