Trails!

Easy run on the young ward loop.  I was sluggish for a couple of miles then loosened up a bit and felt better.  

T-1:14:25 ( 7:15) 150

Big Workout-

4 Mile Warmup

8 Mile Tinman Tempo

2 Mile Cool Down

Up early to hit the road.  The weather was nice so that made it much easier to get out the door today.  I headed out to the TOU course (again) and followed the course backwards from mile 21 to 16.  I was not feeling too great (legs tired, stomach iffy, foot injury still sore, etc) but did the best I could.

• Mile 1 6:14 (down) trying to get the body moving
  
• Mile 2 6:23 (slight up)
• Mile 3 6:26 (slight up)
• Mile 4 6:02 (opposite of 3)
• Mile 5 6:06 (opposite of 2)
• Mile 6 6:31 (opposite of 1 - up millville hill)
• Mile 7 6:22 (half up /half down)
• Mile 8 6:05 (down)

The two mile cooldown ended up being not much of a cooldown as I felt like pushing the pace all the way home (good sign).  6:24, 6:26

T- 1:30:34 (6:28) 163

Took the day off of work.  I am spending the day painting the basement instead.  I got the primer all sprayed on and while it was drying, I took off for a quick 5.  Tired from yesterday's workout and all the time I have spent working on the house.

I feel like I got ran over by a truck.  14 hours of painting sure does a number on you.  I remember why I got a college degree now. The worst is behind me now.  I managed to fall out of bed and stumble out the door.  I decided against anything hard today and did a hilly course to compromise. Providence hills loop with the extension to Providence canyon.  I worked the hills pretty good and managed to go sub 6 on the downhill.  

T- 65:30 (9.25 miles) (7:05) 157

Met Paul today and ran with him on the Landfill Loop via Planet Walk.  Just missed the rain, so nice weather.  We took it easy but still slipped in some low 7 min miles without trying.  

T-65:30 (7:17) 149

T-minus 8 days to marathon.  Final Long run.  Jon talked me into 16 instead of 18 miles and I am glad he did because the foot started to really hurt at mile 13 and running on it only made it worse.  Hopefully with some rest and taper, the foot will get better.  I will take some serious time off after the marathon to get it properly healed.  

Anyway, todays run felt good and it was nice to hit some trails and get off the roads a bit.  Up and back to Second Dam (actually the start of the single track to be more specific) via the canal trail. Nice 7 min pace made easier by a slight tailwind.  The return home began with 2 speedy miles down the trail (6:05, 5:50) before backing off to 7 min pace for the rest of the run.  We arrived home just as the rain started to fall.  It is now snowing like its January.  That was close...

T-1:50:50 (by my watch) (6:55) 156