Run to win

AM: run at Silver comet trail; easy run

AM: Easy miles at Cochran Shoals; started run at 6:00 it was still dark;  terrain was still wet as it was raining the last week including 4th of July.

AM: Easy warm up

3 x 800m with 400 m recovery

Hill work

6 miles of easy cool down 

am: stretching

Am: warmup MP: 7miles; Cool down  (2miles +4% and 6 miles -2%)

Was dehydrated Will make sure that I get enough sleep next time. Also will try to run the uphill part in 8:10 average pace Heart rate was 146 after the mp run; took about 2.5 miles of easy to get under 100 which is still high for me as my resting pulse is 52 hope it's not a sign of overgtraining on the other side this is the first week with speedwriting and a mp run in the same week the body I hope adapts 11 weeks of the same until September looking forward to this; Also need get used to the impact of running; I played soccer for a long time and was usedto the soccer scoreless and not worried because I could differentiate between the good the bad and the ugly I am not so savy about running soreness and don't know so much what is good pain and bad pain; sometimes I think I could force it more during a run; which I will but only after the machine is warm after 4-6 miles; I also think that good nutrition sleep and a solid warm up is key for speed work and mp runs. Need to focus on that. I am I

AM:  8.3 miles at C-Shoals.  Easy run starting at 6:00am at dawn. Picked up the Newtons again; it seems that my feet are less sore running on Newtons.

2.7 miles at the treadmill

strength training

Cool down 

We did a 14 mile hike in North Georgia -Hillory Creek Trail; we crossed the river 30 times; the first 2 times i took off my shoes; but then i just walked through the river and got my feet and legs wet; it actually felt refreshing rather than bothersome;  this year it rained a lot so rivers are high on water; this is important to take into consideration when planning a hike trip;

The hike had a elevation gain of about 3000 feet; fyi Big Sour marathon has a climb of ~2200; so i count the hiking miles running miles in terms of effort; the heart rate was up during the hike i felt/counted it; the next day after the hike i felt definitely more tired than after a 15 mile run.

 http://connect.garmin.com/activity/342514778