Doug's Running Thingy

3 mile warmup (ravine trail plus north loop), then 8X200 in 2 sets of 4, first set at 40-42 with a minute jog across the infield, 2nd set in 38-40 - about 5 minutes between sets.  All but the last 2 were comfortable and well controlled.  The last 2 weren't painful or anything, but I definitely felt the short recovery.  It was good to be on the track again, but clearly not ready to do that more than once a week just yet.  Two laps barefoot on the infield cool down. No pain in the foot.  Iced and stretched well afterward.

Ravine trail plus north loop - 32:05.  No lingering effects from wimpy track workout yesterday - good deal. On the bike tomorrow, then 4.25 Wed and 4.75 Thurs.  Need to do at least 20 on the road bike some time this week.

11 miles on the mountain bike (11.6 mph) - counterclockwise overstreet trail and clockwise ravine trail plus there and back from house.  Clocked overstreet trail to start of new trail (3.0) - that'll be 4.5 total for overstreet counterclockwise plus new trail.  Challenging alternative to my other 4-5 mile runs.

Ravine trail plus north loop clockwise (30:38).  Amazing what just a few degrees can do.  Was ONLY 74 at start of run this morning, rather than the 78-80 its been for a couple weeks.  Last mile in 6:36 - feeling more and more like a runner again.  Dumbell circuit this evening and a walk with the wife.

Evening run - slept in this morning after poor sleep - ah well.  Ravine trail plus north loop plus new trail (9:50).  Started new trail at 3.3 miles into run, so was pleased with 9:50.

Evening ride in the mud - 11 miles on the mountain bike (11.2 mph)

Two mile warmup.  Track workout 2X200, 2X400, 2X200 - 200s at 40-42, 400s at 85.  The 400s were entirely too difficult considering thats the pace I want to hit for the mile next Saturday.  I'm chalking it up to doing the workout at 4pm when it was 4,000 degrees outside.  I guess we'll see next week.