Fly on the Wall

10 miles on the JRP at lunch.  A bit wet but not bad. 

I am ready for some warmer weather!!!

Decided to do some serious cross-training today.  It involved a roll-over accident with a large stump grinder.  Luckily no one got hurt.  But, my upper body is SORE.

Started off tired and sore, but all the soreness was in my upper body so.... 5 miles with 4 intervals.

1.9 mile warm up

1/2 mile at 5:46 pace

0.1 recovery

1/4 mile at 5:40 pace

1/4 mile recovery

1/2 mile at 5:55 pace

1/4 mile recovery (but stopped to look at a bird)

1/4 mile at 5:53 pace

1 mile cool down.

Pretty much the same run as yesterday but a tidge slower because I paced with a different co-worker.  Kind of windy.

1 mile warm up

1/2 at 6:19

1/4 recovery

1/4 at 6:25

1/4 recovery

1/2 at 6:15

1/4 recovery

1/4 at 5:44

1.75 mile cool down 

Ran an out and back up Black Mountain, on the Steeplechase course.  Ascended at a strong pace but stopped on top to enjoy the view.  Decent was at a controlled pace.  This was a great workout even if it was a few less miles than running the whole course.

15.2 miles. 3:18.  Ave pace 13:06.

This was really just a hike with very little running and a bit of skipping.  Mileage is a guess and undoubtedly wrong. :)  My legs were still feeling yesterday's run.