alabama master

Mud Tavern/Chapel Hill 10 miler in AM. This is a great run for long flat sections as well as some good climbs and decents. The big dog that normally chases me was not out today, but one of the dogs on a different road charged at me three times. Thankfully I had refilled my bottle (hose water) and was able to keep the dog back with diluted red gatorade, a hydrater and dog repelent, maybe they should add that aspect to their marketing campaign.

1:15:00/7:16 avg pace, 75 deg  59% humidity, sunny

7.5 mile fartlek at Wilson Morgan after work. Ran about 2 w/Kelly then dropped in 3 X 1 mile pickups at 5:45 pace and 2 X .25 near the end at 6 min pace, took ample recovery pace between. A lot of people out on the trail. When I got home I couldn't decide what to have for dinner so I opted for chocolate chip cookies dipped in peanut butter and a glass of milk.....protein and carbs.  

Tempo run at Pt Mallard. 4 @ 7:30 pace  then next 4; 6:44, 6:43, 6:21, 6:09. Last 4 at 8:10 pace.Great run but I had my two aid bottles(one my favourite UD bottle) stolen from behind the front tire of my van. Someone had to be watching me and waited until I made my aid stop and went on to sneak in and take them. They even took an empty GU packet (which I recycle). Weird. The whole incident caused me to loose a little more faith in mankind.

Morning run w/Eric in Hickory Hills, Priceville and and on the Wildlife Refuge trail. Some of Eric's co-workers were balloning and we chased them for about 4 miles to their landing spot at Priceville town hall. I has been about a year since I have run on the refuge trails. It's a great place to run, someday I hope to throw together a Fat 50K out and back on the trail.