Why I Oughta!!!

Easy run with the club. Nice gentle rain. Ave 8:0

Easy 4 mile treadmill run this evening before yoga class. 

Treadmill intervals
2 mile warm-up with 4x200 work ups.
200 at 6:30 pace and recover 200 at 7:20 pace. After every mile I took a 400 recovery. Repeated that 3 times. 1.25 mile cool down.

It was so humid that 85 degrees was too hot. I ran over tonaquint  and circled around past the dixie ctr and back down the virgin river trail to bloomington. Ave 7:45. Only excitement was dodging a mini van on the trail. They had handicap stickers on their plates.

Ran 4.3 miles more on the tm this evening to loosen me up. Felt good to knock the tightness off. Ave 9:19

Lunch - Too tired today to do significant speed work. Made this more of a fartlek W/O on the treadmil at 1%. Every half mile I spiked the speed for 30 sec. It looked like this: 6.5 half mile/8 for 30 sec/6.6/8/6.7/8.5/6.8/8.5/6.9/9/7/9/7.1/9.5/7.2/9.5/7.3/10/7.4/10/7.5. I finished/recovered the last mile at 7.5 speed.

Ran 4 more miles this evenimg on the treadmill at 8:30 pace.nice relaxing run.

Started just south of dammeron and ran to worthen park. It was very warm this morning. I am tired!