AM: Slow and easy 4. Tendonosis on my foot was irritated. Better keep an eye on it. PM: Big workout with Paul and Jon. Jon picked me up then we ran and got Paul then did a few more warmup then got busy. Hit some major hills on this course. We ran the Millville hills loop (my way). I like this version because the uphills are shorter and brutal, but then the downhills are not overly steep. It made it really hard to tell what pace to go due to the terrain differences. I think I overdid it at first and it messed me up later. Goal pace was 6:20 for the flat miles. (8 miles of Tinman Tempo pace - 6:20)
Mile 1 - 7:04 250 feet net gain Mile 2 - 6:17 136 up 122 down Mile 3 - 6:08 76 up 119 down Mile 4 - 5:51 15 up 237 down Mile 5 - 6:23 97 up 88 down Mile 6 - 6:24 140 up 143 down Mile 7 - 6:23 114 up 152 down Mile 8 - 6:26 114 up 114 down Not real pleased with the run. I felt sluggish and wasn't able to hit my goal times. Doing a workout like this in 90 degree weather is tough, but I need to do better. Oh well, its in the books and now my main focus is recovering and resting for TOU half. T-1:42:30 (7:04) 14.5 miles 160 ave hr 180 max
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