Doug's Running Thingy

Steady run from gardens trailhead to Overstreet to Keel Over to North Loop to Ravine Trail and back.  Nice uphill switchback sections on Keel Over to really get the legs and heart pumping.  

Lunchtime workout on the neighborhood roads.  Did 8X quarter mile with a mile warmup and half mile cool down.  First 3 quarters went 78, 79, 80 on varying slopes - took it easy on middle 2 repeats (95, 92), and finished up with 78, 80, 80 for the last 3.  Jogged/walked 3 minutes between each rep - the Garmin workout feature is awesome for this effort, and the elevation vs time charts when uploaded are very helpful for perspective.

My normal trails were closed this evening due to several downed trees from the storms we had Mon night, so I popped over to a killer single track trail I usually do only when I'm in much better shape (for distance running) than I am now.  Its tons of twists and turns and ups and downs and generally a great workout... unless one is not in very good shape for such things - in that case, its a really difficult 4 miler - yep, it was a really difficult 4 miler this eve.  Will try to remember to throw it in a couple times per month from now on, because it is indeed enjoyable - when its over.

Supposed to be record high 90 here today, so, logically I went out to the track when the temp was peaking - oh well.  Warmed up for a mile and a half, then did 2 sets of 4X200.  First four I wanted to do at goal mile pace (5:00 at some point) and went 36, 38, 36, 35 with a 90 second jog across the infield.  The next four I was planning to do goal 800 pace (2:10 sooner than later) and went 31, 32, 32, 31.  Good workout.  Popped the shoes off and did a few striders and two laps on the infield to finish up.