Run (Run # 1) 3:00:00 [3] 20.25 mi (8:53 / mi) slept:10.0
I was really sore from weights and really tired saturday so i just stretched and relaxed. i had a really deep DT massage after weights on thursday so i could have also been sore form that. so I missed hill run so i went to Red Rock and ran hills for this run. I ran the whole time! (i used to not be able to do that!!) Uphill was 9:30s-10:30 and one steep hill was 11 pace. then flats or down hills were 7-8:30s and some 9s. So i feel like i got that hill work out today. will do core work and stretch today later for 45 minutes.
I felt tired so i warmed jogging before my walk. i jogged really easy on treadmill for like 30 minutes then did 33 minutes walking hard. I started at 8% grade at 4.2 and worked up to 13% grade.
Did the rolling trail run, misjudged how far to go out and come back so ran a little more to get home. 2 minute surges uphill were 7:45-8 pace with 2 minutes easy. the other 4 2 minute surges down hill or flat were at 6:20-6:30 pace. that's 10K pace i think. =)