Trails!

Ran the Providence - Millville loop this morning.  Daylight Savings made it pretty dark and made it seem really early.  I was feeling ok after the 10 miler on Sat and decided to try and do a tempo run.  I started out easy with two miles in 7:19 and 7:11 then had two hilly miles to the top of Providence 7:23, 8:17.  I went hard up the hills but not quite MP effort.  As I crested the last of the hills, I decided to run hard the rest of the way home and see how it went.  There were a lot of downhill miles that made it easy and made me lazy so that when the flat miles snuck up on me, I wasn't working hard enough.  I went, 6:29, 6:08(downhill -felt like 6:40), 6:36(flat miles now), 6:33, 6:21 (really focused that mile), 6:33, and 6:34.  I walked around the block when I was done to cool down.  It felt pretty good considering how my legs felt.  They were pretty sore and tired by the end of todays run.

Total Time: 75:25 (6:51 ave)

Ave HR: 163 

Ran some easy miles on my Providence - River heights loop. 

Total time: 62 min

Ave HR: 149

Nibley Loop via paved river trail.  Easy pace, flat course.  Foot was feeling a bit better today than yesterday.

Total Time: 63:34 (7:29 ave)

Ave HR: 153

Ran the Young Ward Loop this morning.  I wanted to do another tempo instead of a fartlek to give my foot some more time to heal.  It felt pretty good today actually.

The Goal was to do 2 miles under 7:00 then 5 @ 6:30 then the rest under 7:00.  I went: 6:59, 6:54, 6:29, 6:31, 6:31, 6:30, 6:30, 6:55, 6:58, 6:58, 6:52.  I felt like I was working way too hard for all my miles.  The 6:30's felt like 6:15's and the ~7:00's felt like 6:40's.  It was tough and I am wiped out now.  It feels good though to still hit my goal times inspite of feeling sub-par.

Total Time: 1:14:05 (6:44 ave)

Ave HR: 165 (170 ave during 6:30's) 

Top of Center Street in Providence and Back.  Easy recovery pace.  Felt Good, I am pretty tired this week.  I need more sleep

Total Time: 53:20 (7:37ave)

Ave HR: 152

Nothing like an easy long run on muddy trails to soothe the soul.  I feel the best I think I ever have felt after a  15 mile run.  I got pretty dehydrated but that is my fault for not carrying any water.  We started from the Canal Trail and ended up at the campground and wandered back.  Other than a few close calls on the ice I made out ok.  I was the muddiest at the turnaroud so I won that prize ( I wasn't allowed insideour house until I hosed off first).  It sure was nice to sleep in today and run with company (Paul, Jon, James, and Dan...aka the Bible Boys).

Total Time: 2:07:07 (8:27 mi)

Ave HR: 155 (high as a result of heat/hydration)

60.5 Miles for the week and I was able to hold that mileage now for 3-weeks.  Time to shoot for 65.