Hillbilly Runner

2 mile warm-up to the track

4- 800m @6:20 avg. pace

75 sec. rest intervals

1-1600 @6:14 avg. pace

2 mile cool down back home

6 mile steady run  7:12 avg. + Workout.

Workout at the gym then a steady progressive run with lots of hills. A beautiful day to run, party sunny, windy and in the low 60's.

1. 8:12 warming up
2. 7:44
3. 7:27
4. 7:14
5. 7:03
6. 7:01
7. 6:52
8. 6:44

Good workout at the gym then a steady 6 mile loop.

1. 8:00
2. 7:37
3. 7:20
4. 7:27
5. 7:33
6. 7:24

      7:25 avg.

A step back week on my long run and a good chance to see where my fitness level is at. There's a 1/2 next Saturday that I might run and I wanted to see where I was at.

1. 7:48
2. 7:29
3. 7:27
4. 7:28
5. 7:18
6. 7:22
7. 7:27
8. 7:23
9. 7:11
10. 7:17
11. 7:11
12. 7:12
13. 7:09
14. 7:02   1:42:45

       7:20 avg.

Rest Day (i.e. daughters home coming night can't miss that)

4 miler after work

1. 7:19
2. 6.27
3. 6:40
4. 6:19
5. .5 miles 6:41