Easy run with 5 hill sprints at the end. Average pace 10:14.
Shred level 3 with 5 lb. weights.
Hill sprints:
10.33 sec @ 6:54/mile
10.58 sec @ 7:29/mile
9.67 sec @ 7:31/mile
10.55 sec @ 8.02/mile
10.55 sec @ 7.32/mile
Outside temp: 50°F
It was warm enough to run in shorts. That may have been the last time I do that for a while. It's supposed to get colder this week.
My legs were still a little heavy from last Saturday's long run.
There were some kids coming down the hill I do hill sprints on on their way to the middle school while I was doing my 4th and 5th hill sprints. I knew one of the boys because he is in Tae Kwon Do with my boys. I spoke to them during my 4th hill sprint and I think that slowed me down.
My friend that I ran the Georgetown Half Marathon with and her husband are training for the Honolulu marathon. They are planning to run 18 miles this coming Saturday on the Highline Canal Trail. I'm very curious about the trail because I've never run it before and don't know exaclty how to get to it. They are going to start at mile marker 4 (the trail is marked) and run to mile marker 10 and back to 4, which will give them 12 miles, and then continue on to mile marker 1, and back to 4 again, which will give them 6 more miles for a total of 18 (his parents leave near mile marker 4). I'm thinking of running with them at least the first 12, and then I'll see how I feel and may go a little bit further. I wouldn't have to stick with them for the whole additional 6. I could just go to mile marker 3 and then back to 4 to make it 14 miles if I wanted, for example. They're planning to do it early in the morning so I'm seriously considering joining them. | 