16 mile big workout this morning. 5 mile warm up, 7 miles at MP, 4 miles cool down. We met up early and it was way dark out on the trail. At times we all were stumbling around because of unseen bumps and dips on the river trail. I asked the guys if we could do a 5 mile warm up instead of a 5 mile cool down. I wanted to make sure I was really warmed up this morning. The legs have been extra heavy and tight this week from last weeks workout and so I was a little apprehensive coming into todays speed stuff. 7 miles at MP was interesting. I went out way fast hitting 5:30's (5:26, 5:34) on the first two miles and just trying to keep Logan in view. Then I realize I was going too fast for the workout and tried to relax and run to pace and did so all but the 6th mile. There I really struggled and hit a 5:55 but then Dave came up and got me going again and was able to avg 5:43 pace for the 7 miles or 7 miles in 40:04. My quads got really tight and heavy when we were by the DC- which makes sense that the 6th mile was so slow. Then I was able to work though it a little and bring the last mile back down to pace. Nice cool down with the guys as the sun was starting to come up. I really enjoy running with the guys early in the morning. It gives us time to talk about life and stuff. Good workout overall. Really glad it's over. (White Cumulus- 491.1) 5.3 miles up the Middleton trail to the power line and then over just a tad. It's a good thing that tonight's miles were scheduled to be very easy because thats all the effort I wanted to give. Nice to be out on the trail. The construction guys have made a mess of things right here at the entrance... hopefully they don't keep going out. (Red Stratus- 490.5)
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