Freethinker ~ Freerunner

LR - 20.  34 degrees.  I feel awesome today.  I ran down to Riverside Drive near the Arkansas river and came back through the roughest hills on the Creek Turnpike trail which included Harvard Hill.  I ran a 7:23 mile which ended at the top of the Harvard hill.  I ran a 7:13 mile on the segment which included the Memorial hill climb near the beginning of that mile split.

My final 5 splits looked like this: 7:13, 6:58, 6:55, 6:58, 6:44. 

Overall I ran this distance 2:29:31 for an AP of 7:28, which made for a PR on the 20 mile distance for me.   

Recovery - 7 w/ 8x100's.  It sprinkled on me for most of this run.  I also found a red blinking light that must have fallen off a bike, which I though was odd because I don't usually see bikes out on rainy mornings.  I passed it on the way out, but when it was still there on the way back home I snagged it up. 

The 100's felt good that I saved for the last mile as usual.  I ran all but one of them in 20 seconds or under. 

MLR - 14.  It was cold, windy, and there was a light drizzle.  My skin on my chest, back and triceps was red when I got home from wind burn.  How is it that the wind can blow hard from all directions even while running beside large highway noise blocking walls and under thick tree canopies?  All in all I felt a little drained of energy this morning.  So this was not one of my best runs, but I completed another 14 miles none the less. 

7:55 AP. 

Recovery 5 w/ 6x100's.  It was cold at 32 degrees this morning.  My left ankle was bothering me after I finished so I iced it for about 30 minutes after breakfast. 

Recovery - 5.  I tried to take it easy today since I'm going to run a tempo tomorrow in liu of the 10K tune up that I never found a race for. 

7:58 AP.  37 degrees.

Pftiz called for a 10K tune up race today, but since I could'nt find one I decided to run a tempo instead. 

1 WU, 5 at tempo, 1 CD. 

7:49, 6:45, 6:24, 6:29, 6:48, 6:50, 8:16. 

I overdressed and bit and did not take any sports drink with me.  I felt like I got a little bit warm and may have performed a little better if I could have hydrated on the run.  I also didn't feel like overdoing it only two weeks out from the marathon.  I'm not really sure how helpfull hard workouts are at this point.