Flat Track-yes!!

Went to the local track. A beautiful day with overcast skies, cool temps, and rain showers off and on. I had no real plan so during my warm-up I assessed how I felt and what I could do...knowing I needed some MP training I decided on my "400MP push". This is a track workout I invented last Spring. It is a fast continuous run with alternating 400's. Every other 400 is a recovery lap at MP, and the alternate 400 is a push or faster than MP. It is a challenging workout. You have to be mindful of pace, but it trains your mind that MP is a recovery pace! I did 12 laps today before my body said enough. I did real well because each push lap was faster that MP, only prob was I died after 12 laps when I had 16 in my mind. So I finished with a lengthy cool down segment. I noticed how strong I feel on the flats! The hills have not only strengthened my legs, back, but my heart and lungs, too. I am encouraged!
I am considering a cutback week next week. Nothing definite but I might trim some miles and try to rest. actually slept 10 hours last night! In bed by 9pm and up at 7am!
Totals-6.35 miles/ 1:00:09/ 9:28's. 50.09 miles for the week. A PR! Two weeks in a row over 50! Pretty sure that will stand up for a while! Hope you have a great weekend! I get to spend the evening with Jared, my firstborn son and his wonderful wife Krystal, who I think is the most wonderful young lady!!!! Peace!

Too much of a good thing-

Yesterday was a day of rest with "Aleve" and ice. I went out for an evening walk with Sandy and tested the heel. It felt good....but the real test would be today. I decided that "yes, hills are good.." but too much of a good thing can burn you! That's all I have out here is hill after hill after hill after hill..not that I'm complaining but my heel is! So I went to town to the Jr High track with 2x1 mile @10K pace on tap. A 1.5 mile warm-up..heel felt good! It was other places that hurt! That's a good sign! I tried to find the 10k pace of 8:03 but kept going faster? The first mile split was 7:39. Could the cool temps be helping? It's only in the seventies! I recovered for 2 minutes then launched into another mile. Looking for 8:03...a 7:38 mile? It felt easy? The heel felt good!
Did 1.5 cool down and found myself creeping close to 9:00's? I believe I am seeing the fruit of hill training! Totaled 5.38 miles at 8:37 avg pace! Talk about pumped!! Woooohooo!
Now I gotta be careful, can't let up on the doctoring..I'm icing now and will take more Aleve or "Motrin" that stuff really works! Also, I may have to go to the track more because too much of a good thing might take me out! However, I will do around 5 miles tomorrow out here in hill land:)
Hope all is well in your running! Peace! (Next week is recovery week!!!)

Hills, thrills, no spills

Into the National Forest

Bull Creek

Bull Creek valley-beautiful!

This is a great example of the roads out here

This is where 2K hill starts down

The view is amazing-I'll try to get better pics

Where I start- it's uphill!!!

I decided to go without the walking stick today. I was pretty confident that all the dogs along the "Cash Spring" turn around run have been tamed. T'was so! A real nice run today. Great temps! 79 degrees, good breeze, man, it couldn't be better! Reminds me of an "Ozark Mtn. Daredevils" tune. The thing about this run today is that my Garmin says that the grade on the big hills on Cash Spring are 30 and 32%! They are something!

Finally notched a decent mile split, too. I think I'm rebounding and getting back some of the zeal. 5 miles total in 54 min. but a 9:24 mile four. These are all on hilly routes. I can see now how speed can be attained. When I ran down on of these 30% hills I was going at a 6:15 pace, according to the Garmin. It was a blast today!

Thanks for your support and encouragement through this transition period. I still have to contend with dogs but I think over time we'll get it worked out. Peace! Best of luck to Carlee who's racing Sunday!

Zoned

The winter weather is coming back for an extended stay. That's alright. Nothing we can do about it anyway! I ran 4.8 easy today. This is my rest week. I, again, had to hold down the pace. I averaged 9:33's. I required two miles to warm-up today and those first miles were in 20:40 so my easy training zone seems to be faster than marathon pace. I'm somewhat encouraged by this recent result, my easy training pace improving, and I am beginning to believe I could break four hours for the marathon. One more easy run tomorrow, around 5+ miles then I'll launch into another four week block of training. Hope your run was good-peace