Ran a 10k in June (9 Viewers)

[2Young2BBald]

Earth Day 15 mile trail race

2:19'ish (9:13/mile); 1st - 50-59; 10th overall

This was a small race - about 120 for the 50K, and maybe 70 for the 15 miler. Second in my AG was, like, 30 minutes behind me. I went into it kind of sore. We had an inch or two of water in the basement Wednesday night, and I spent quite a bit of time Thursday/Friday hauling buckets of water to the curb, moving a bunch of stuff, pulling back some carpet, etc. Everything went well this morning, though, and the conditions were excellent (mid-30s to start). But, yeah, if you're going to run a new trail based solely on HR, it would probably help to put on the chest strap before leaving the house. And when did I discover this? Oh, a 1/2-mile into the race when I look down to check HR ...and see nothing. As a result, I probably Sanded the first couple of miles before settling into a fairly good rhythm for the rest of the race. The course ended up being mostly single track with a lot of rolling terrain, quite a few cut-backs, and a couple pretty good hills. All in all, a good experience! The award, consistent with Earth Day, was a woodie.

Isn't that like your third woodie after 50? You're a machine!!! Congrats on the great run!

 

[sho nuff]

Congrats on the woodie, Tri-man!

Big accomplishment at his age.

 

[Hang 10]

Nice work, Tri-man.

Awesome weekend for my workouts...

Yesterday, went to an OXT class my buddy was teaching and did the following:

5-10 minute warmup

Did some sprints...then suicides for about 5 minutes then on the workout.

Carry 30lb sand bag up 2 flights of stairs and 5 burpees after each set X 5

10 pullups

30 pushups

10 deadlifts w/ 95lb

10 side stepups on large box (each leg)

50 flutter kicks

20 ball slams

20 dips

1.2 mile run

Did all this twice. About 3 miles worth of running total. I was BEAT after.

This morning did an 8 mile trail run...

First part of the run is very hilly with a decent amount of elevation...later part of the trail flattens out quite a bit. I was determined to push the pace a bit today and run negative splits.

Mile 1 - 8:48

Mile 2 - 8:34

Mile 3 - 8:06

Mile 4 - 8:04

Mile 5 - 7:51

Mile 6 - 7:32

Mile 7 - 7:06

Mile 8 - 7:04

I'm stoked...leaning up and feeling strong.

 

[Ned]

Congrats on the blue pill, Tri!!

Nice work, Tri-man. Awesome weekend for my workouts...Yesterday, went to an OXT class my buddy was teaching and did the following:5-10 minute warmupDid some sprints...then suicides for about 5 minutes then on the workout.Carry 30lb sand bag up 2 flights of stairs and 5 burpees after each set X 510 pullups30 pushups10 deadlifts w/ 95lb10 side stepups on large box50 flutter kicks20 ball slams20 dips1.2 mile runDid all this twice. About 3 miles worth of running total. I was BEAT after.This morning did an 8 mile trail run...First part of the run is very hilly with a decent amount of elevation...later part of the trail flattens out quite a bit. I was determined to push the pace a bit today and run negative splits.Mile 1 - 8:48Mile 2 - 8:34Mile 3 - 8:06Mile 4 - 8:04Mile 5 - 7:51Mile 6 - 7:32Mile 7 - 7:06Mile 8 - 7:04I'm stoked...leaning up and feeling strong.

Jesus that sounds killer. And then a smoking fast trail run. That's ridiculous.

 

[Hang 10]

Congrats on the blue pill, Tri!!

Nice work, Tri-man. Awesome weekend for my workouts...Yesterday, went to an OXT class my buddy was teaching and did the following:5-10 minute warmupDid some sprints...then suicides for about 5 minutes then on the workout.Carry 30lb sand bag up 2 flights of stairs and 5 burpees after each set X 510 pullups30 pushups10 deadlifts w/ 95lb10 side stepups on large box50 flutter kicks20 ball slams20 dips1.2 mile runDid all this twice. About 3 miles worth of running total. I was BEAT after.This morning did an 8 mile trail run...First part of the run is very hilly with a decent amount of elevation...later part of the trail flattens out quite a bit. I was determined to push the pace a bit today and run negative splits.Mile 1 - 8:48Mile 2 - 8:34Mile 3 - 8:06Mile 4 - 8:04Mile 5 - 7:51Mile 6 - 7:32Mile 7 - 7:06Mile 8 - 7:04I'm stoked...leaning up and feeling strong.

Jesus that sounds killer. And then a smoking fast trail run. That's ridiculous.

Yeah, the Saturday workout was vomit inducing...no joke. Next weekend there is an OXT competition at the gym...thinkin I might sign up. You really just gotta block out the pain and keep moving. Kinda like running a 5k.

 

[Hang 10]

Tue (9 w/ 5LT) - Legs felt awesome during the 2mi warmup and the first LT mile (7:04). Then they quickly went to mush. I'm clearly not 100% right now. Dialed it back a notch and finished with the LT miles @ 7:17/175.

What's your pace like for the other 4 miles when you when you know you're going to run 5 hard?

 

[Sand]

Swam a mile yesterday. When I got out the lifeguard said "You've gotten a LOT better!" I was feeling really good until she followed it up with "Don't get a big head. It's still bad, just not terrible like before." Thanks....

Progress is progress!

10 MILES!!!!!!!!

can't believe i just did that! was scheduled for 8...felt so good after 5 i thought "i can go further". ended up going 10.13.

absolutely perfect weather, trees all in bloom, new tunes on the iPod, and plenty to think about with the events of the past week made the miles just fly by. on a big time high right now.

Sweet - big hurdle hitting double figures.

Earth Day 15 mile trail race

2:19'ish (9:13/mile); 1st - 50-59; 10th overall

This was a small race - about 120 for the 50K, and maybe 70 for the 15 miler. Second in my AG was, like, 30 minutes behind me. I went into it kind of sore. We had an inch or two of water in the basement Wednesday night, and I spent quite a bit of time Thursday/Friday hauling buckets of water to the curb, moving a bunch of stuff, pulling back some carpet, etc. Everything went well this morning, though, and the conditions were excellent (mid-30s to start). But, yeah, if you're going to run a new trail based solely on HR, it would probably help to put on the chest strap before leaving the house. And when did I discover this? Oh, a 1/2-mile into the race when I look down to check HR ...and see nothing. As a result, I probably Sanded the first couple of miles before settling into a fairly good rhythm for the rest of the race. The course ended up being mostly single track with a lot of rolling terrain, quite a few cut-backs, and a couple pretty good hills. All in all, a good experience! The award, consistent with Earth Day, was a woodie.

Awesome! Was there a master's division?

---

On my end I managed to complete the Cheaha Challenge today. 100 miles, 10,500 ft. of climbing in a tad under 6 hours. I guess 17mph isn't too bad for that. Pretty nice day, except for the wind that kicked up at the end. Tried to keep the effort pretty steady. Ended up staring a bit too far back in the field and had to wind my way up. So never got a very fast draft at the start. In fact, other than the first 20 miles and the last 15 (the 6 man train coming home was awesome), I was pretty much riding alone.

This ride had lots of steep (8-15%) climbs, which were pretty brutal. Very few of the climbs were nice, steady climbs (other than the backside of Cheaha coming back, which was much easier than the front side). I suck at short and punchy. On the bright side, this was the biggest climb I've done by a long way (1150 ft.). It was actually quite fun.

On the other hand, my back, ###, and legs are a mess. Only cramped once, and it was very minor (much better than last century). I'll be feeling this tomorrow.

 

[tri-man 47]

Oh, was I not clear? The previous woodies that 2Young references from a previous trail series were like this (cross-cut of a tree, but then the bracket info just stamped on the wood ..not fancy like this):

http://www.google.com/imgres?q=running+race+award+trail+race&start=240&um=1&hl=en&rlz=1R2SKPT_enUS447&biw=1600&bih=688&tbm=isch&tbnid=3zxK7iavtVMHLM:&imgrefurl=http://www.runpikespeak.com/awards.htm&docid=vobouCCesQbGpM&imgurl=http://www.runpikespeak.com/img/p_awardbenchmark.jpg&w=800&h=410&ei=bHd0UajnNcXprAHPg4CADQ&zoom=1&iact=rc&dur=125&page=7&tbnh=143&tbnw=279&ndsp=42&ved=1t:429,r:77,s:200,i:235&tx=205&ty=79

Today's woodie was different, but still nice. It was like a 3" x 3" cutout from an old barn plank with the info posted on it. Sand: No masters division ...a few young, 40-somethings were ahead of me anyway.

Sand - wow ...very impressive ride (I saw the hills for that route!!).

Great training, guys! Hang10, I like the near-vomit effort. Push it to the max, then recover for a couple of days and start again. Nice. 2Young, good to see you back at it hard. Good luck with the race! I'm quite sure that's the 'Potto' route from the DWD race. I'm envious of the pool workouts!

 

[sho nuff]

Today's woodie was different, but still nice.

:softball:

 

[Hang 10]

Today's woodie was different, but still nice.

:softball:

They're all worth noting when you get to be tri-mans age.

 

[beer 302]

Congrats on the distance PR, Prince! Have you signed up for a half marathon yet?

Great job prince...and I echo juxt...when is your half?

Don't answer them Prince, this is how I got drawn into their web!

Congrat's on the distance PR!

 

[Ned]

Tue (9 w/ 5LT) - Legs felt awesome during the 2mi warmup and the first LT mile (7:04). Then they quickly went to mush. I'm clearly not 100% right now. Dialed it back a notch and finished with the LT miles @ 7:17/175.

What's your pace like for the other 4 miles when you when you know you're going to run 5 hard?

These 5 aren't hard per se, but hard enough. Think 15K - HM pace. The other 4 are at LR pace as a warmup and cool down. Think these were around 8:50ish on Tuesday. Some guys will do a different mix and match, but I keep it at 2up/LT/2down.

 

[Ned]

Today's woodie was different, but still nice.

:softball:

They're all worth noting when you get to be tri-mans age.

Think this will all end very soon.

 

[Hang 10]

Today's woodie was different, but still nice.

:softball:

They're all worth noting when you get to be tri-mans age.

Think this will all end very soon.

?

 

[koby925]

Prince, congrats on breaking the double digit barrier!

Tri-man, congrats on getting a morning woodie.

Nice ride, Sand. I can't comprehend these 100 mile rides, Marathon through 100 mile runs...

Nice run, Hang10. Looks like you are getting in great shape.

44 Miles on the week for me including a 12 miler in exactly 90 minutes today. Felt pretty good and the pace didn't feel forced. I'm very encouraged by this.

 

[tri-man 47]

Today's woodie was different, but still nice.

:softball:

They're all worth noting when you get to be tri-mans age.

Took me over two hours to get the darn thing, too.

 

[Hang 10]

Today's woodie was different, but still nice.

:softball:

They're all worth noting when you get to be tri-mans age.

Took me over two hours to get the darn thing, too.

 

[FUBAR]

12 miles today at 9:23/mi. The bad news is that there's really just no question that something is wrong with my groin. This pace is 30+ seconds slower than MP, and my hamstrings, quads, knees, calves, etc. feel like I did nothing, but I'm walking slow and funny thanks to groin pain. Any suggestions here other than "see a PT?" This has been bothering me since last fall, but has gotten worse over that time. Thanks to travel and pneumonia and other miscellaneous life issues, I have had three one-week breaks from running this year, so this is not an issue that has spontaneously responded to brief intervals of total rest. My guess is that I'm going to end up on the shelf for quite a while, but I'm losing my motivation for running because of the chronic pain issue, so maybe it's worth it. Thoughts?

Sounds like we have similar issues but you've been dealing with yours longer. Does it bother you when you swim, bike or other workouts? If i do a heavy kick set in the pool it bothers me, but otherwise no issues with bike or swim. Your breaks without it healing sucks. Ice, strength and rest seems like a plan.

 

[wilked]

Found a fun way to add some meaning to today's run....

Good luck tomorrow, tri-man! I'm doing a half marathon relay with the GF tomorrow morning. She's training for her first half marathon in Green Bay next month. She did 11 miles today (her longest run ever), and she's following it up with another 6.5 tomorrow. Big back-to-back for her!

Very cool...

Just realized that is Appleton. I used to live there...

This is f'ed up.

How in the world..on this board...do we have 3 people from that area?

I grew up in Menasha...my family is all there...dad and Step-mom live in Appleton.

I did an 8 month internship for Kimberly Clark. Had a pretty decent hand in switching the Huggies Pullups from unisex (white) to pink and blue.

 

[wilked]

Prince, Tri-Man, Sand, nice training!

I did 6 stroller-running miles today, first run (finally) post marathon. Felt great.

 

[wilked]

So two guys on our team, this was their first marathon and they were a mile or so from finishing. Thinking about telling them that if they want to do it, I will run the Providence marathon in a month with them. Help them pace for 4 mile marathon. Anyone ever run that one? Looks like a big BQ marathon, fast

 

[Sand]

Help them pace for 4 mile marathon.

Oh, heck, I can do that!

 

[SFBayDuck]

Nice work Tri and Sand, and some solid training in here!

I tried to hit the trails again today...and called it after 2 miles. The IT band still isn't ready, so walked the final 2 miles of the loop. Frustrating to not be able to just get out and run again.

 

[prosopis]

Today's woodie was different, but still nice.

:softball:

Congrats tri man!!!!!!1

 

[worrierking]

Great Job, Tri-man. Excellent. Prince, fantastic when you feel strong like hat. Enjoy the accomplishment.

My taper for Illinois has been good so far, but yesterday's run was terrible. No clue why but my HR averaged 151 for a seven mile easy run. I felt fast but the HR should have been 140ish. I was using my new Garmin and it was very warm and sunny, but that HR concerns me.

Weather forecast for the race is jumping all over the place, so I don't trust it yet. If I am going to travel that far north it better be cold!

 

[sho nuff]

Found a fun way to add some meaning to today's run....

Good luck tomorrow, tri-man! I'm doing a half marathon relay with the GF tomorrow morning. She's training for her first half marathon in Green Bay next month. She did 11 miles today (her longest run ever), and she's following it up with another 6.5 tomorrow. Big back-to-back for her!

Very cool...

Just realized that is Appleton. I used to live there...

This is f'ed up.

How in the world..on this board...do we have 3 people from that area?

I grew up in Menasha...my family is all there...dad and Step-mom live in Appleton.

I did an 8 month internship for Kimberly Clark. Had a pretty decent hand in switching the Huggies Pullups from unisex (white) to pink and blue.

Nice...my mother worked for 30+ years for KC. Which is why Im in TN (moved here when they opened a transportation office in Knoxville).

 

[gruecd]

I did an 8 month internship for Kimberly Clark. Had a pretty decent hand in switching the Huggies Pullups from unisex (white) to pink and blue.

That's funny. My GF is a formulation scientist at K-C. Small world, indeed.Speaking of which, we won the half marathon relay in Oshkosh yesterday. She started and ran the first half in about 54:40 (8:24/mile, very good for her). I took off and ran way faster than I exepected, especially with a sore ITB, and clocked 44:42 (6:52/mile), giving us a total finishing time of 1:39:22. Obviously there wasn't a lot of competition, but it was still pretty cool to get the win.She'd just done 11 miles on Saturday (her longest run ever), so to follow it up with a relatively speedy 6.5 miles was pretty good. I'm thinking she's in pretty good shape for her sub-2-hour goal at Green Bay next month. She's gonna smoke Furley...

 

[gruecd]

Oh, and tri-man...belated congrats on the woody.

 

[Ned]

Today's woodie was different, but still nice.

:softball:

They're all worth noting when you get to be tri-mans age.

Took me over two hours to get the darn thing, too.

 

[Ned]

Great Job, Tri-man. Excellent. Prince, fantastic when you feel strong like hat. Enjoy the accomplishment.

My taper for Illinois has been good so far, but yesterday's run was terrible. No clue why but my HR averaged 151 for a seven mile easy run. I felt fast but the HR should have been 140ish. I was using my new Garmin and it was very warm and sunny, but that HR concerns me.

Weather forecast for the race is jumping all over the place, so I don't trust it yet. If I am going to travel that far north it better be cold!

Don't let taper madness get ya. The bolded is the likely culprit.

 

[Ned]

I did an 8 month internship for Kimberly Clark. Had a pretty decent hand in switching the Huggies Pullups from unisex (white) to pink and blue.

That's funny. My GF is a formulation scientist at K-C. Small world, indeed.Speaking of which, we won the half marathon relay in Oshkosh yesterday. She started and ran the first half in about 54:40 (8:24/mile, very good for her). I took off and ran way faster than I exepected, especially with a sore ITB, and clocked 44:42 (6:52/mile), giving us a total finishing time of 1:39:22. Obviously there wasn't a lot of competition, but it was still pretty cool to get the win.She'd just done 11 miles on Saturday (her longest run ever), so to follow it up with a relatively speedy 6.5 miles was pretty good. I'm thinking she's in pretty good shape for her sub-2-hour goal at Green Bay next month. She's gonna smoke Furley...

Very cool. Congrats!

@ furley. Don't let him talk to you like that...

 

[Hang 10]

Tue (9 w/ 5LT) - Legs felt awesome during the 2mi warmup and the first LT mile (7:04). Then they quickly went to mush. I'm clearly not 100% right now. Dialed it back a notch and finished with the LT miles @ 7:17/175.

What's your pace like for the other 4 miles when you when you know you're going to run 5 hard?

These 5 aren't hard per se, but hard enough. Think 15K - HM pace. The other 4 are at LR pace as a warmup and cool down. Think these were around 8:50ish on Tuesday. Some guys will do a different mix and match, but I keep it at 2up/LT/2down.

:beast:

 

[wilked]

Great Job, Tri-man. Excellent. Prince, fantastic when you feel strong like hat. Enjoy the accomplishment.

My taper for Illinois has been good so far, but yesterday's run was terrible. No clue why but my HR averaged 151 for a seven mile easy run. I felt fast but the HR should have been 140ish. I was using my new Garmin and it was very warm and sunny, but that HR concerns me.

Weather forecast for the race is jumping all over the place, so I don't trust it yet. If I am going to travel that far north it better be cold!

Don't let taper madness get ya. The bolded is the likely culprit.

I ran a pretty easy 5 miler a week before the marathon, except it was in the mid 70s. I was laboring a bit, and the heart rate was well up. It is the heat

 

[worrierking]

Great Job, Tri-man. Excellent. Prince, fantastic when you feel strong like hat. Enjoy the accomplishment.

My taper for Illinois has been good so far, but yesterday's run was terrible. No clue why but my HR averaged 151 for a seven mile easy run. I felt fast but the HR should have been 140ish. I was using my new Garmin and it was very warm and sunny, but that HR concerns me.

Weather forecast for the race is jumping all over the place, so I don't trust it yet. If I am going to travel that far north it better be cold!

Don't let taper madness get ya. The bolded is the likely culprit.

I ran a pretty easy 5 miler a week before the marathon, except it was in the mid 70s. I was laboring a bit, and the heart rate was well up. It is the heat

You guys are right, I am guessing. Thanks. My wife also noted that I had three cups of coffee prior to the run and that makes my heart rate go up a bit.

It's probably mostly the heat, since I ran from 9:30-10:30 and it was upper 60s with a strong Louisiana sun beating down.

This is the first sign of taper madness so before this I was doing pretty well! Low expections help considerably!

 

[Ned]

This running thing has forced me to turn a new chapter in my life. Finally sold my dirt bike and all of the racing gear I had. :( . Sucks to see it go, but I can't do both. Running is a tad safer. Feel like I need a good tempo run to burn the anxiety up.

 

[mr. furley]

gruecd's handsome visage was all over my tv this morning

 

[mr. furley]

I'm thinking she's in pretty good shape for her sub-2-hour goal at Green Bay next month. She's gonna smoke Furley...

now i have to shave about 7-8 minutes off my total time in 4 weeks :(

 

[beer 302]

I'm thinking she's in pretty good shape for her sub-2-hour goal at Green Bay next month. She's gonna smoke Furley...

now i have to shave about 7-8 minutes off my total time in 4 weeks :(

Or trip her . . .just saying

 

[prosopis]

Alittle over 6 miles today. I find I really need some kind of plan. I am starting the Higdon intermediate 1/2 training plan. I have modified it by adding 3 miles to the week day runs and 4 miles to the long runs. I also plan on making some of the scheduled interval runs hill work instead. I have two races I am repeating this year and both involve hills that I have never been able to run the entire way. I really want to change that. Even a slow run up the hills will make me happy.

 

[prosopis]

Congrats on thw win grue!!! Pretty cool that you have a girl friend who is into the running with you. I have tried to get my wife into it but she is not going for it.

 

[gruecd]

gruecd's handsome visage was all over my tv this morning

For what? The pre-race "ceremony" in Oshkosh on Sunday?

I'm thinking she's in pretty good shape for her sub-2-hour goal at Green Bay next month. She's gonna smoke Furley...

now i have to shave about 7-8 minutes off my total time in 4 weeks :(

Maybe more than that. I'm thinking she's in shape to go 1:57, plus or minus 5 minutes. I'll be out there on the bike cheering her...and taunting you for getting beat by a girl who's only been running since November.

 

[gruecd]

PT yesterday, massage this morning, chiropractic adjustment tomorrow, and PT again on Thursday. I've got 18 days before my 50-miler, so I'm going HAM (Hard As a Mother******) on this IT Band...

 

[gruecd]

Congrats on thw win grue!!! Pretty cool that you have a girl friend who is into the running with you. I have tried to get my wife into it but she is not going for it.

Thx, man. Neither did my ex. That's part of the reason why she's my ex...

 

[sho nuff]

Walked 3 miles on the TM last night.

Hey...its progress right now.

Was doing fine since surgery until hitting a bath mat while helping my son take a shower...slid out from under my feet and made me do the splits a bit.

That let me know I was still healing a bit inside. (though, I think that would have hurt even had I been completely healthy and healed)

Looking like it may be a wet one for anyone doing the Country Music Marathon or Half this weekend. I may not be all that disappointed that Im not running...but will be one wet helper I guess.

 

[tri-man 47]

Couple of race pics (I think the individual shots show up):

"go that way:"

http://runnerpics.smugmug.com/Sports/EarthDay/28992858_Ns784V#!i=2471542579&k=Q8Ftz4D

http://runnerpics.smugmug.com/Sports/EarthDay/28992858_Ns784V#!i=2471582905&k=3x7TpwR

http://runnerpics.smugmug.com/Sports/EarthDay/28992858_Ns784V#!i=2471948629&k=MLKB3hk

 

[worrierking]

Cool pics Tri. Ugh, Sho, the splits are not healthy for any man, healthy or injured. Nice that you were able to get on the treadmill. Grue, my wife is the reason I started running. She doesn't run nearly as much as me or as much as she used to, but we still run together some. Our easy pace is about the same.

Forecast for Champaign Saturday is a low of 45, high of 65 and overcast with a slight chance of rain. That would be excellent. I'm sure the forecast will change at least a dozen times before the race starts, so I will temper my enthusiasm for now.

 

[Sand]

Couple of race pics (I think the individual shots show up):

Cool pics, except for the whole set of links I'm sure you were about to post with all the hot chicks. (We do have rules in this place, you know!)

 

[sho nuff]

Cool pics Tri. Ugh, Sho, the splits are not healthy for any man, healthy or injured. Nice that you were able to get on the treadmill. Grue, my wife is the reason I started running. She doesn't run nearly as much as me or as much as she used to, but we still run together some. Our easy pace is about the same.

Forecast for Champaign Saturday is a low of 45, high of 65 and overcast with a slight chance of rain. That would be excellent. I'm sure the forecast will change at least a dozen times before the race starts, so I will temper my enthusiasm for now.

Yeah...saw the doc and approached him about walking some in the half...he said even feeling as good as I did...he would not push anything more than the mini 2.6 miler part of it Saturday. Told me to hit the TM for a half hour and see how I felt...if ok, go another half.

So just did some 3.5 mph walking til I got to 3 miles and felt pretty good.

Another week and a half away from some light jogging if the walking all goes well.

 

[tri-man 47]

Couple of race pics (I think the individual shots show up):

the whole set of links I'm sure you were about to post with all the hot chicks. (We do have rules in this place, you know!)

My 'senior moments' are really adding up here. Let me try as best I can (given a cold day and a small crowd):

http://runnerpics.smugmug.com/Sports/EarthDay/28992858_Ns784V#!i=2471512431&k=tzVbC2T

http://runnerpics.smugmug.com/Sports/EarthDay/28992858_Ns784V#!i=2471517823&k=9hv3JDJ

submissive:

http://runnerpics.smugmug.com/Sports/EarthDay/28992858_Ns784V#!i=2472056067&k=XwzRnrG

http://runnerpics.smugmug.com/Sports/EarthDay/28992858_Ns784V#!i=2472118919&k=fSK3XM7

http://runnerpics.smugmug.com/Sports/EarthDay/28992858_Ns784V#!i=2472178451&k=69WzP55

http://runnerpics.smugmug.com/Sports/EarthDay/28992858_Ns784V#!i=2472292852&k=ZFLwGmw

http://runnerpics.smugmug.com/Sports/EarthDay/28992858_Ns784V#!i=2472420491&k=ThBJ9bH

 

[Hang 10]

Some intervals on the treadmill today.

10 minute warmup and then 8 x 400m w/ 1:30 RI

Did the first 5 intervals at 10 mph...next 2 at 10.5 and finished off with 1 @ 11 mph. Overall felt pretty good.