Seeking a better country...

I started my course specific training last night with the help of some molding.  I put a couple boards underneath the back end of the treadmill so I could run downhill.  I did 7 miles, then put it flat and ran 5 more.  Jack Bauer finally rescued his family, but now a new threat has arrived to endanger Senator Palmer's life!  Will this day never end?

I thought about doing a plank, but then I changed my mind.

Interval Wednesday--the target was 4x1600 at 6:15 with 800 jog recovery.  I totally hit the 800 jog recovery, except some of it was walking.  Mile 2-3 were into the wind, mile 1-4 were with the wind.  To quote Kai,  "Let's do the numbers."

5:56, 6:15, 6:23, 6:14

My legs feel different than usual after 10 miles.  More lead-weighted and dead.  Great workout.

11 miles, 99 minutes.  That says it all doesn't it?  I am still a bit thrashed from the mile repeats, and didn't have any mental toughness to gut out this run at a better pace.  I did 8.5 with the boards, to simulate the downhill running.  My calves are pretty sore.  I rolled them out along with glutes and feel some improvement. 

The weeks are flying by...

I'm not sure which shoes I wore...

My daughter accompanied me on her bicycle to Freedom Hills.  I ran laps around the park until she got bored of playing in the water, and we headed back home.  By then I was at 3.5 miles short of 16, so I did laps around the soccer field, with no shoes.  The grass was dry, warm and soft.  There was only one part that was a bit spongey.  Or is it spongy?  Anyway, it was a great afternoon run; what a difference a week makes!  Last week I was trudging around in a snowstorm.  

I didn't go very fast, but the park laps include several climbs, so I'll blame my lack of speed on that. (3100' of climb for the run)   Overall pace was 8:16, which included some visiting time with my support vehicle. 8:16, 7:49, 7:56, 7:54, 8:03, 7:52, 8:28, 8:04, 8:43  (drink break?)  8:15, 8:12, 8:42, (putting my clothes back on) 8:28, 8:32, 8:06, 8:17.  No burners, that's for sure, but at the end of this week, I'm satisfied to put the miles in the bank.

I'm not sure about doing another 20 miler next Saturday.  Burnout?