Please Hammer don't hurt em

Around Stone Cliff and into B-hills then home. Another great morning with temps around 60 F. My calves were a little sore from running barefoot yesterday but they eventually worked themselves out. After the first couple miles the pace was under a 7 min avg... so not too bad. Time to start my mini taper for this weekends mock half marathon. I'm really actually pretty excited about it and am having real pre race jitters. Hoping for some good positive feedback from the legs.  

DC/ River road loop. Nice and cool this morning (57F). I could be a real runner if I could run in temps like this every day. I was a little slow going after being pretty sick all day yesterday. Never really warmed up today as the pace was slow and EZ. However there was no soreness from the speed work yesterday morning... just some grogginess. 

5 miles this afternoon. It was only 95 F out (and I'm not saying that as a joke). I ran one mile up to drop some stuff off at a ward members house and then back to my house. Then I ran over to the park for a mile. I did two miles(4 big laps on the grass field) at the park in 5 fingers and then one more mile back home in the 5 fingers. It's been a while since I've did any barefoot running. I could tell my form was way out of whack. It's always nice to square things up.   

Big workout morning. The workout was to do a 3, 2, 1 mile interval ladder at MP with 2 min recovery. 

3 mile warm up 

First 3 miles set- 5:34, 5:30, 5:09 I felt smooth on the first two as it rolled up and down a couple hills then the last mile is basically all flat and I'm not sure why it got so fast. 

Second 2 mile set- 5:42, 5:29 This is more where the pace should have been. First mile was up the hills through the industrial park (always hard) and second drops down on the main road and then flattens out. 

Last one mile- 5:22 Fairly flat and really dark as we run down the top part of the river trail. With no moon or street lights vision was hard down there. 

3.5 mile cool down back to the house

The workout turned out pretty good. Actually hit stuff a little faster than the paper plan said to. But on the cool down my stomach started to rumble and by the time we got to my house I was pretty sick. After the guys left I spent the next three hours with some diarrhea issues. I'm not sure where that came from. Kind of scary cuz I don't know how to prevent it in the future if I don't know the cause.  

Did 4.2 miles at 5:10 a.m before meeting with Paul H. Then did the DC/ River road loop with Paul. It was lovely this morning with temps at 62 F. I knew this morning was going to  be nice because last night at 9 p.m it was already down to 80F. I'm hoping for an early fall... Running goes so much better when it's 70 F or cooler. Felt pretty good and am finally working some of the soreness from the hike last week out of  my legs. Who would have thunk hiking would trash my legs so bad... but it did. Hammy's and quads where worse than a hard 18-20 mile run down the marathon course. 

6.5 miles around the middle B-hills loop this afternoon. Temps are well below avg and it makes me happy. The run was just a basic old run. Nothing good nothing bad.